Author: kat

Skill-work: 2 Rounds 30 GHd Sit-ups  30 V-ups  60 Russian Twists  Conditioning:  5 Rounds  1 min Each Movement  Heavy Ball Slams (40/25) Ski Erg  Battle Ropes Weighted step ups  …

Skill-work Back Squat  6 X 1  Conditioning:  30-20-10-20-30 DB Thrusters (30/20)  6-5-4-5-6 Bar Muscle Ups  (mod to 12-10-8-10-12 Pull-ups or jumping Bar MU )

Skill-work: Build to a Heavy Complex  2 Power Cleans  2 HS Cleans  2 Split Jerks  Conditioning: 8 Rounds  5 Clean & Jerks  (135/95) 7 Box Jumps  100 M sprint 

Skill-work: 3 Rounds  15 Lateral Raises with a Pause 15 Seated Military Press Dumbbells  Sled push one way /sled pull the other way Conditioning:  AMR 21 Mins  15 Devils Press…

Conditioning:  10 Rounds  30 DU’s  15 Pull-ups  20 KB Swings  100 M Sprint  Rest 30 secs between Rounds  Goal to sprint each Round