Wednesday
Olympic Weightlifting Skillwork
Hang Clean + Squat Clean
WOD #1 Power Development
Ascending in Weight Every Minute on the Minute 2 Cleans for 10 Minutes for 20 Repetitions total.
WOD #2 Conditioning
30-25-20-15-10
Medicine Ball Cleans
Medicine Ball Push Ups
Double Unders
Thursday
Strength
5 x 5 Heavy Front Squats
5 x 10 Barbell Rollouts
619 San Diego Personal Training 619 WOD #1
21-15-9
Box Jumps 24/20″
Front Squats 155/115#
Ab Mat Sit Ups
WOD #2
50 GHD Sit Ups
Friday
Skillwork
Push Press + Push Jerk
WOD #1 Power Development
Ascending in Weight Every Minute on the Minute 2 Push Jerks for 10 Minutes for 20 Repetitions total.
WOD #2 Conditioning
5 Rounds for Time
15 Bodyweight Dips
10 Bodyweight Squats
5 Deadlifts 315/205#
