Lightweights Week 3

Day 1
Strength: Strict Press - Work up to a new 1RM
Accessory: Strict CTB Pull-ups x25
Conditioning: AMRAP 15 - 300m Run/4 Handstands/8 TTB
Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8
ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A*


Day 2
Strength: Front Squat - 8x3 (Progressive)
Accessory: Overhead Split Squat - 3x15 (1 Weight Across)
Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/Burpees over bar
Skill: Double-unders - MR in 4 Mins
ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A*


Day 3
Rest/Mobility WOD - Lower Body/Upper Body


Day 4
Strength: Bench Press - 8x3 (Progressive)
Accessory: HSPUs - 5-4-3-2-1
Conditioning: AMRAP 15 - 8 Box jumps/8 Strict pull-ups/20 Double-unders
Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8
ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A*


Day 5
Strength: High Bar Back Squat - Work up to a new 1RM
Accessory: Overhead Split Squat - 3x15 (1 Weight Across)
Conditioning: 3 RFT 300m Run/15 Power Snatches/30 Wallballs
Skill: Double-unders - MR in 4 Mins
ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A*


Day 6
Rest/Mobility WOD - Lower Body/Upper Body


Day 7
Rest/Strongman or Conditioning Work