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Wednesday 2/24

Accessory work:

4 Rounds

10 Bench Press (at moderate weight)

12 bodyweight rows - bar on rig

15 V-ups


“Flying V”

Teams of 2

2000/1600 Rowing machine or 96/72 Calorie Assault Bike

125 Synchro Air Squats

* Split Row/Bike calories as needed *

*20min time cap



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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Tuesday 2/23

Strength: 3 Position Snatch (Hang, Below the Knee, Floor) - 5x3 reps @ 65% 1RM Snatch or a moderate weight * Rest 60-90 seconds between sets *perform unbroken Conditioning: Fran: For Time: 21-15-9 Thr

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