Phase 1: Week 1, Wednesday
Prep
10 Calorie Row
10 Air Squats
3 Rounds; Go Hard
Gymnastics
25 Yard Handstand Walk
10 Muscle-ups
3 Rounds; Steady Pace
Conditioning
5 Clean and Jerks at 75%
6 3′ Burpee Broad Jumps
3 rounds
-Rest 3 Minutes-
4 Clean and Jerks at 80%
6 3′ Burpee Broad Jumps
3 Rounds
–Rest 2.5 Minutes-
3 Clean and Jerks at 85%
6 3′ Burpee Broad Jumps
3 Rounds
-Rest 2 Minutes-
2 Clean and Jerks at 90%
6 3′ Burpee Broad Jumps
3 Rounds
Row
Easy 15 Minute Row
