WEDNESDAY

MOBILITY/SPECIFIC PREP 

S1. Lacrosse Ball Glute/Hip Flexors 

S2. Dynamic Squat Primer 

STRENGTH 

FITNESS 

With a 15 min Running Clock 

Back Squat 

Build to a Heavy 3 Reps 

PERFORMANCE

With a 15 min Running Clock 

Back Squat 

Build to a Heavy Single 

CONDITIONING 

FITNESS

For Time:

8 Burpee Bar Hops 

16 DB Snatch  

8 Burpee Bar Hops 

12 Front Squats 

8 Burpee Bar Hops 

15 C2B Pullups or Pullups 

8 Burpee Bar Hops 

12 Front Squats 

8 Burpee Bar Hops 

16 DB Snatch   

PERFORMANCE 

For Time:

10 Burpee Bar Hops 

20 DB Snatch 22.5/15 

10 Burpee Bar Hops 

15 Overhead Squats 42.5/30 

10 Burpee Bar Hops 

10 Bar Muscle Ups  

10 Burpee Bar Hops 

15 Overhead Squats 42.5/15 

10 Burpee Bar Hops 

20 DB Snatch 22.5/15

AKL LADIES 

STRENGTH 

3 Rounds 

12 KB Box Step-Ups 

10 Ring Rows 

8 Cal Airbike 

CONDITIONING 

FITNESS

For Time:

8 Burpees 

16 KB Swings 

8 Burpees 

12 KB Goblet Squats 

8 Burpees 

12 Banded Pull-ups 

8 Burpees 

12 KB Goblet Squats 

8 Burpees 

16 KB Swings  

MIDLINE 

2-3 Rounds 

10 Disc Body Saws 

10 Side Plank Rotations (R)

10 Side Plank Rotations (L)