Conditioning:

800m run

2 min rest

4x

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Rest day.

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1. Hang power snatch 5×3 add 5lbs to last weeks weight. 

2. a. Lateral Step up 5x/side w/50lb sandbag on shoulders

    b. Pull-up 5x (chain on shoulders if you are strong enough)

3x

3. Conditioning:

   Half Gasser (53yds down and back in under 20 seconds, every minute for 10 minutes.)

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1. Squat 3×5 @ add 5lbs to last squat weight

2. Bench press 3×5 @ add 5lb to last weeks bench press weight

3. Conditioning:

a. Kettlebell clean 10x/side w/ 24kg

b. SA KB Press 8x

c. SA KB carry (front rack) 40yds

8x switch arms each trip.

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Rest day.

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1. Deadlift 5×1 @ add 5-10lbs to last weights week. 

2. a. Lateral lunge w/sandbag in front rack. 8x/side 

    b. Sandbag ground to overhead 10x

    c. 400m row

5x

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1. Sprint 20yds. 7x. Rest to recovery. 

2. Squat 3×5 @ add 5lbs to last squat weight. 

3.Press 3×5 @ add 5lbs to last weeks weight.

4. Conditioning

Against a timer complete the following

a. Pull-up 5x

b. Push-up 5x

c. Squat 15x

d. Med ball OH to ground slam 5x

1:1 rest ratio.

10x

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Rest day.

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Conditioning:

Prowler push 12x 100yds @ 90 added pounds. 

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1. Squat 3×5 @ add 5lbs to last squat weight

2. Bench press 3×5 @ add 5lb to last weeks bench press weight

3. Conditioning:

a. Sandbag clean 20x w/50lb sandbag

b. 200m run

10x

Post weight used and results in comments.