Updated: May 1, 2019
Tuesday
KB Flow#1 Repeat x 5
1 Deadlift High Pull
1 Hike Swing to Clean
2 Goblet Squat - 2 Presses (both hands on KB)
KB Flow #2 x 3 each arm
1 DB Snatch
1 Push Press
1 Overhead Forward Lunge
1 Windmill
3 RFT:
Run 400m
15 Pull-Ups
Row 250
15 Wall Balls
Run 400
15 SA KB Snatches
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute