Fri 021216
Row 2K 50 Wall-ball shots Row 1K 35 Wall-ball shots Row 500 meters 20 Wall-ball shots
Thu 011216
Rest Day Mobility Skill:Clean & Jerk Catch up Day
Wed 301116
Run 400 meters 30 sit-ups 30 Hip extensions Run 400 meters 25 sit-ups 25 Hip extensions Run 400 meters 20 sit-ups 20 Hip extensions
Tue 291116
30 DB Snatch L Arm 30 DB Snatch R Arm 5 Rope Climb 20 DB Snatch L Arm 20 DB Snatch R Arm 5 Rope Climb 10 DB Snatch L Arm 10 DB Snatch R Arm 5 Rope Climb
Mon 281116
Five Rounds 15 Pull ups 30 Push Ups 45 Sit ups
Tue 271216
Power clean 21 reps 155lbs Run 800 meters Power clean 15 reps Run 800 meters Power clean 9 reps