Saturday

WARM UP
20 Clapping Jumping Jacks
20 Fwd Ski Jacks

Then 3 Rounds of:
10 Air Squats
10 Push ups
10 Sit ups

Finish with Walking lunge with a twist x 100 ft

STRENGTH
4 x 50FT STANDING SLED PULLS
(AHAP without stopping x 50ft)
(Hips and shoulders locked forward)

CONDITIONING
100 KB CLEAN AND JERKS FOR TIMEĀ  (RX 45/25)
PERFORM 1 GROUND TO OVERHEAD W/BARBELL EMOM (AHAP/75-80% 1RM)

CORE FINISHER
4 X 45 SEC WEIGHTED PLANK (RX 45/25)

Monday

WARM UP

STRENGTH & SKILL

Clean & Jerk Positional Work w/ PVC
Work up to weight for WOD

WOD

Every 5 mins for 30 mins:
– Run, 400 m,
– 5 Clean & Jerks, 135/95 lbs (scale to 10 KB swings)