Dates: 3/2/2015 – 3/7/2015

~ Strength Work ~

Set / Rep Schema for the Week: 10 minutes to establish a 1 Repetition Maximum
MONDAY TUESDAY WEDNESDAY
Front Squat Standard Clean Standard Deadlift
THURSDAY FRIDAY SATURDAY
CTD Push-up Strict Press Strict Pull-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
5 Rounds
-10x Standard Deadlift (135/95#)
-10x Burpee
-30x Double Under
5 Rounds
-8x 2-hand Kettlebell Swing (53/35#)
-8x Pull-up
-8x Toes to Bar
-40x Single Under
“Karen”
For time
-150 Wall Ball (20/14#)
THURSDAY FRIDAY SATURDAY
13 min Team AMRAP
-Row 150m
-Max Strict Pull-up
7 min AMRAP
-5x Back Extension
-3x Hang Snatch (75/45#)
18 min AMRAP
-4x Front Squat
-20x Double Under
-4x Dip