Monday, 17 April

WARM UP

FRONT SQUATS, 6 sets on 2:30

• 6 @ 67%
• 4 @ 76%
• 2 @ 85%
• 6 @ 70%
• 4 @ 79%
• 2 @ 88%

“THE ADMIRAL”

3 rounds for time:

• 20 burpee pull-ups
• 20 front squats 155/105
• 20 box jumps 24″/20″

Time cap: 20 mins

***Additional Work***

POWER CLEAN, 6 sets on 2:30 (Before)

• 5 @ 50%
• 3 @ 60%
• 1 @ 70%
• 1 @ 75%
• 1 @ 80%
• Max Set @ 85%

SKILL CONDITIONING

For Time:

• 30 GHD Sit-ups
• 9 Wall Walks
• 30 GHD Sit-ups
• 15 Handstand Push Ups
• 30 GHD Sit-ups
• 21 Wall-Facing Handstand Push Ups

Time cap: 10 mins

RUN INTERVALS

5 rounds: 800m run, 2 min rest