Training 3-13-17 to 3-19-17

Monday

30 Minutes Alternating

1. 5/side Goblet squat to box
2. Handstand Walk 10m
3. Pick a skill you would hate to show up in the open and work on it

Rest as needed

AMRAP 12

50 Wall Ball
50 Double Under
1, 2, 3… Ring Muscle Up

Tuesday

A: Clean and Jerk - 1 OTM x 15 - increase load every 5 minutes (65-75%) + 5 more singles
B: Back Squat - 85% x 1 x 4-6 sets
C: Deadlift - 3 OTM x 10 you choose weight
+
6 sets increasing pace each round 

350m Row
30s/side Side Plank 

Wednesday

A: Push Press - 5 OTM x 10 (65-75%) 
+
Baby “Nate”

AMRAP 10

2 Muscle Ups
4 HSPU
8 KBS 32/24
+
Row - 30s x 15; rest 30s
*increase pace every 5 minutes


Thursday

Rest

Friday 

A: Assault Bike - 25 Cals x 6; rest 2
+
Stretch/Roll - open prep

Saturday

Open 17.3

Sunday 

Rest