WEEKLY PROGRAM Monday Conditioning 3 Rounds x 3 SETS (1:1) 15/12 Calorie Bike Erg 6 Hang Power Snatch 50/30 4 Muscle Ups *Do 3 rounds, then rest and repeat for 3 total SETS (9 rounds). Cap time 30 minutes 4 Sets (For quality) 12 Strict Ring Dips 12 Strict Pull Ups *Rest 3 minutes between sets….

Monday Conditioning 4 Rounds (Every 5:00 start a new round) 25/20 Calorie Bike  20 GHD Sit Ups 10 Squat Cleans (60-70-80-90) w:(40-45-50-55) *Increase the weight each round!  Accesory 3 Sets  8-12 DB Floor Press 8-12 Strict Pull Ups 8-12 Hammer Curls (2 sec eccentric) 8-12 Strict Ring Dips (2 second eccentric) *Rest 3-5 minutes between rounds!  Tuesday…

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