Monday

SKILL

 

3 Rounds of:

 

:40 sec ON / :20 sec OFF

 

Handstand Wall Kick Ups or Wall Climbs

Jack Knife Sit Ups

Alternating Pistols or banded Pistols

 

STRENGTH

 

Back Squats (Week 4 – week 3 – use the same weight for this cycle)

 

5 @ 40%

5 @ 55%

5 @ 65%

5 @ 75%

3 @ 85%

1+ @ 95%

 

WOD

 

2 min of Max Hand Release Burpees

 

rest 1 min

 

2 min of Max Reverse Grip Pull Ups

 

rest 1 min

 

2 min of Max Power Cleans (155/105)(135/95)(115/75-55)

 

rest 1 min

 

4 Rounds for time of:

 

12 Deadlifts

9 Front Squats

6 STO