WEEKLY PROGRAM   Monday   Barbell Power Clean and Jerk -Up to a heavy single for the day! EMOM x 10 minutes 3-6 Power Clean and Jerk 70/40 *Work on your touch and go technique here!   Conditioning 5 Rounds 20 cal. Machine 25 Air squats 5 Strict Parallete HSPU Cap time 20 minute  …

WEEKLY PROGRAM   Monday   Strength Thruster Drop Sets 3 Rounds (Every 6:00 start new round) 2 x 80/60 4 x 70/50 6 x 60/40 8 x 50/30   Conditioning 5 Rounds for time 25 Calorie Machine 16 Pull Ups 9 Strict HSPU Cap. 20 minute   5 Rounds Every 90 seconds 4-6 Muscle Ups…

WEEKLY PROGRAM   Monday   Strength Front Squats 5 x 5 reps (You can build up in weight each set or two if you want) Conditioning 7 Rounds 20 Push Ups 15 Wall Ball 9/7 10 Chest to Bar Pull Ups 50 Double Unders *Rest exactly 1 minute after each round. Cap time 5 Rounds…

WEEKLY PROGRAM   Monday   Warm up 3 Rounds of: 15 Calorie Bike 15 Air Squats 15 Shoulder Rolls 10 Dumbell Hang Snatches (each arm) spiderman stretch (1 minute each side)   Conditioning AMRAP 12 40 Double Unders 2 Deadlift 50/30 2 Front Squat 2 shoulder to overhead   Gymnastics Every 2:00 x 5 Rounds…

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