Warmup:  5 min Jump Rope

Strength:  Sumo Deadlift 7x1

WOD:   3 Rounds for Time of:

                     10 Power Snatch @ 95/75 lbs
                     10 Back Squat @ 95/75 lbs
                     50 Double Unders

Tabata:  Handstand Hold

Rest Day

Warmup:  5 min Jump Rope

Strength:   Behind the Neck Jerk 5x3

WOD:    5 Rounds for Time of:

                    20 Burpees
                    10 Overhead Squats @ 95/65 lbs

Tabata:   Air Squats

Warmup:  5 min Jump Rope

Strength:   Hang Power Clean 5x3

WOD:     10-20-30-20-10 Reps of:

                       Pullups
                       Wall Ball @ 20/14 lbs

Tabata:  Situps

Warmup:  5 min Jump Rope

Strength:  Snatch Balance 5x3

WOD:   3 Rounds for Time of:

                    10 Thruster @ 135/105 lbs
                    30 Box Jump @ 24/20"

Tabata: Ring Dip

Will Nadal Win out Again?

Rest Day

The clay court season is upon us. Monte Carlo is first up and Nadal is looking to defend all 3 of his Masters' Series titles plus Roland Garros. We'll have to wait and see...

Saturday:

Warmup: Jump Rope 5 min

Strength:  Push Press 5x2

WOD:              10 min AMRAP of:

                             20 Pullup
                             20 Box Jump @ 24/20"
                             20 Pushup

Tabata:   Sumo Deadlift High Pull @ 75/55 lbs


Sunday:

Warmup:  Jump Rope 5 min

Strength:  Front Squat 5x2

WOD:       4 Rounds for Time of:

                      10 Power Clean @ 115/95 lbs
                      10 Push Press @ 115/95 lbs
                        2 Overhead Squats @ 115/95 lbs

(Note: Try to complete the entire round without dropping the bar)

Tabata:  Kettlebell Swing @ 24/16 kg