monday 18th JANUARY - saturday 23rd

MONDAY
Strength: Complex (2-2-2-1-1-1) 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Conditioning: J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
TUESDAY
Skill: Odds: T2B (10 EMOM) Evens: Pistols (10 EMOM ) 10 minutes
Strength: Back Squat (20rm) Establish an unbroken 20rm (use sets of 5 to build up to)
Metcon 3 rounds 15 T2B 15 box jumps @ 75/60cm 60 double unders
WEDNESDAY
Goat EMOM x 7 Then max unbroken set
Conditioning: 4 rounds each for time and total time (every 9 minutes) 25/22 cal row 25/22 cal AD 20 burpees Run 200m
THURSDAY
Strength: Odds: Clean Pull (3 EMOM) Evens: Front Rack Lunge (8 EMOM *KBs) 10 minutes
Deadlift (20rm (use sets of 5 to build up))
Metcon (Time) 18/15/12/9 Pullups SDHP Front rack lunge
FRIDAY
Strength: Overhead Squat (5-5-3-3-1-1-1)
Metcon (Time) 3 rounds 7 hang squat snatch @ 60/40kg 30 wall balls @ 9/6kg 200m mb carry Rx = 42.5/30
SATURDAY
​Metcon (Time) In Pairs- Indian file for time- total of both partners combined
5 Clean & Jerks @ 80/60kg Row 1km 10 Clean & Jerks @ 70/50 Assault Bike 80/50 cals 15 Clean & Jerks @ 60/40kg