Sunday 020616

3/4 body weight Clean and Jerk, max reps in 20 minutes

Sunday 020609

75 Sit-ups

Tabata Push-Jerk 25% bodyweight

75 Sit-ups

Saturday 020608

For time:

30 Muscle ups

Friday 020607

Five rounds for time of:

Rope climb, 2 minutes

20 Power cleans; 1/2 body weight

Wednesday 020605

Tabata Squats

Rest 10 minutes

Tabata Squats

Rest 10 minutes

Tabata Squats

Tuesday 020604

Five rounds:

15 Bench Press; body weight

15 Pull ups

Move through at your pace.

Monday 020603

Clean and Jerk 10-5-10-5-10-5-10-5

Notes:

1. Load two bars one heavier one lighter.

2. Rest two minutes between sets.

3. Touch and go on ground only, no rest

Saturday 020601

For time:

30 Handstand push ups

Pactice “L” hold between efforts/sets.

Notes:

1. Use assistance as needed.

Friday 020531

Four efforts of:

500 meter Row

Thursday 020530

Five rounds for time of:

30 Kettlebell swings

30 Sit ups