Wednesday

Baseline:

Frog complex at 75, 95, 115, 135 lbs.

Power:

5-5-3-1-1-1-1-1
Hang-squat clean

Strength:

6 Rounds:
15x Hang-squat snatch 95/65 lbs.
9x Towel or rope pull-ups
Jingle jangles 30 sec. or 21x jump lunges each leg

5 Rounds:
10x Weighted sit-ups 45 lbs.
7x Single arm explosive press each arm
30 yd Bear crawl

Notes: Frog complex 1 rep = power clean, thruster, back thruster; do 7x reps at each weight.