Monday:
Strength / Skill:
1 X 20 Back Squats (+5% if last week was completed)

WOD - For Time 10-9-8-7-6-5-4-3-2-1:
- Hang Cleans (#115/75)
- T2B

Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.

Shoulder & upper back mobility

AMRAP 8
10 box jumps
10 kb swing
10 stationary lunge
10 push ups

On the 1:30 x 10 Sets:
30ft. Unbroken Handstand Walk
Max Calorie Echo Bike

Pushups 5x10

"Wittman"
Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

3*
50* SU + 25* DU
5* Inch Worm
10/10* KBS
10/10* KB Press

6*
9* Strict HSPU
6* Squat Clean 80/50kg
3/2* Rope Climb
1' rest BTR

TC 40'

Benchpress
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

10*(1+1)@80-90%

Benchmarks:
1. 2min KB Swing Test (weight x reps for score, form first always)
2. Top speed on Curve, Fastest ROW and SKI splits possible on display (ex: 1:24/500m).

Skill Development: KB Swings! Proper Hip Hinging.

Strength Days: Utilizing drop weight approach every set. 4 sets of 8 in first week, followed by 4x6, 4x6, and 4x4. Remember to change weights quickly.

1. BB Back Squat and Chin up
2. BB Deadlift and DB Chest Press
3. BB Strict OH Press and DB FFE Rev Lunges.

Condition Days: We will have 2 per week, one entirely strength themed (STRONG-CON's) and one athletic movement themed (ATH-CON-FUEL's)

AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 22.5/15