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Monday
Skills
Snatch
*Above the knee
*Below the knee
*Floor

Metcon
“Regionals Nate”
10 Rounds
4 Strict Muscle Ups
7 Strict Handstand Push Ups
12 Kettlebell Snatches 32/24Kg
*20 Minute Time Cap

Bonus Work
10 Minutes on Assault Bike
*Steady recovery pace


Tuesday
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent


Wednesday
Gymnastics/Connectivity
4 Rounds
Max Strict Pull Ups
Max Kipping Pull Ups
Max Effort Hanging
-rest 60 seconds exactly-

Skils
Pause Jerks
3-3-3-3-3
*3 second pause in dip, 3 second pause in catch

Metcon
64 Bar Facing Burpees
8 Power Snatches 80/50Kg

Bonus Work
18 Calorie Row
18 Thrusters 43/29Kg
12 Calorie Row
12 Thrusters 43/29Kg
*Think of 800m sprint pace
3-6-9 reps to warm up, rest 4-5 minutes, go


Thursday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Muscle Ups
Max Effort Kipping Muscle Ups
Max Effort Ring Support Hold
*rest exactly 60 seconds

Strength
Overhead Squat
5-5-5-5-5
*Ideally first rep is a snatch balance

Metcon
“DT”
5 Rounds
12 Deadlifts 70/47Kg
9 Hang Power Cleans 70/47Kg
6 Push Jerks 70/47Kg

Bonus Work
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest


Friday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Handstand Push Ups
Max Effort Kipping Handstand Push Ups
Max Effort Handstand Hold
*rest exactly 60 seconds

Metcon
AMRAP 7
10 Thrusters 35/20Kg
3 Bar Muscle Ups

Friday Four Hundreds!
6 x 400m Runs
90 seconds rest between efforts

Bonus Work
8 Rounds
20 seconds rowing/10 seconds rest


Saturday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Toes to Bar
Max Effort Kipping Toes to Bar
Max Effort Hanging
-rest 60 seconds exactly-

Max Out Any Lift of Your Choosing

Metcon
5 Rounds
50 Double Unders
10 Burpee Box Jump Overs
-rest 1 minute between rounds-