Wednesday

Strength

Goodmorning x6
Pullups x6-8
plank x3

Conditioning

2 rounds

25 burpees then Pick 1:
1000m row
1 mile run
100 cal AD
300 Jump Ropes

Tuesday

Strength

Pwr Cl + FS x2+3
Push Press x8

Conditioning

5 sets:
4 Pwr Clean
200m run
Rest 90 sec

Monday

Pwr Snatch + OHS x2+3
Single Leg Squat x8

3 sets:
75 Jump Ropes (sub 1 min AD sprint)
12 Wallballs
8 KBS
Rest 1 min

Friday

Strength

broad jumps (down and back gym length)

BS x8

Pull up/ring row 8-10

Conditioning

4 sets:
200 m run/row
14 DB Snatch (alternating)