Specialty 2/24-3/3/19

Endurance
Sunday 2/24
“Hold Your Split” 4.0
10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement)
Rest 1 minute before switching to the next movement.
1. Wall Walks
2. Strict Pull Ups
3. Single Arm Dumbbell Thrusters (Alternate Arms each round, 50/35)
4. American Kettlebell Swings (Rx+ Kettlebell Snatch, Alternate arms each round, 24/16)
5. Hollow Hold
6. Alternating Dumbbell Snatches (50/35)

Wednesday 2/27
Team Conditioning
“Thank You, Next”
0-12 minutes:
Minute 1: ME Strict Pull Ups (Rx+ Muscle Ups)
Minute 2: ME American Kettlebell Swings (24/16)
Minute 3: ME Plank

13-24 minutes:
Minute 1: ME Push Ups
Minute 2: ME Med Ball Cleans (20/14)
Minute 3: Rest

25-36 minutes:
Minute 1: ME Double Unders
Minute 2: ME Devils Press (2×50/2×35)
Minute 3: Rest

Functional Strength
Sunday 2/24
25 minute AMRAP:
3 Heavy Back Squats
6 Farmer Handles Picks (Super Heavy)
9/side Rotating Ball Tosses

Gymnastics
Fundamentals of Ring Muscle Ups – Week 4 of 4

Olympic Weightlifting
Sunday 2/24
Tall Snatch
5×3

Above Knee Snatch
5×3

Wednesday 2/27
Tall Clean
5×3

Clean Above Knee
5×3

Sunday 3/2
Jerk Behind the Neck + Jerk
5x(2+1)

Jerk
5×2