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Strength
Front Squat 6x3 @1.3.x.1 60% 1RM Front Squat Conditioning For Time: 40 Box Jumps 24/20 20 Hang Power Cleans 135/95 10 Hang Squat Cleans **11:00 Time Cap
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Conditioning
1 Round of: 120 Double Unders 60 Push Presses @ 50% BW 30 T2B Then, 2 Rounds of: 60 DU's 30 Push Press 15 T2B Then, 3 Rounds of: 40 DU's 20 Push Press 10 T2B 25:00 Time Cap Strength
9:00 to build to a heavy 2 Rep Deficit Deadlift Conditioning 27 Cal Row 15 Deadlifts 225/155 9 Burpee Pull Ups 21 Cal Row 12 Deadlifts 6 Burpee Pull Ups 15 Cal Row 6 Deadlifts 3 Burpee Pull Ups **RX+ 275/185; C2B Strength
3 Sets: 6ea BB SLRDL :30s rest 25'ea Suitcase Carry AHAP *1:00 rest between sets Conditioning W/a Partner, For Time- Switch working partner ev. :30 80 Alt DB Snatch 50/35 40 Cal Row 60 1A DB Clean & Jerk 30 Cal Row 40 DB Sit Ups 20 Cal Row 18:00 Time Cap Strength
Front Squat 5x3 @ 3.3.x.1 55% 1RM FS Conditioning AMRAP 9 3 Muscle Ups 6 Burpee Box Jumps 9 Wallballs Cool Down 2:00ea Couch Stretch Strength
4 Sets: 8ea 1A DB Bench Press :30s rest 16 Banded Pull Aparts *1:00 rest between sets Conditioning 4 RFR 3:00 Work/1:00 Rest: 500/400 Meter Row Max Single DB Box Step-Ups 50/35 Conditioning
AMRAP 20 10 Pull-Ups 8 DBL KB Deadlifts (70/53) 5 BB Push Press (135/95) Cool Down 2x through; 1:00ea Bent Knee HS Stretch R Bent Knee HS Stretch L Alt Deadbugs Glute Bridge Hold Strength
E3M x 4 12 BB RDL 6 BB Bent Over Row Conditioning 3 RFT 30 Russian KB Swings 60 DU's 15 T2B 30 DU's **15:00 Time Cap Strength
Strict Press 5x6-8 @ 3.1.x.1 45% 1RM Strict Press Conditioning Death By Hang Clean & Jerk 135/95 Starting with 3 reps, EMOM add an extra rep until you can no longer complete required amount in the :60 window **RX+ 155/115 Cool Down 3x through, :45ea Downdog Scorpion R Scorpion L Cobra Strength
3 Sets: 6ea Front Front Elevated Reverse Lunge :30 Hollow Rock/Hold *RX+ :30 GHD Sit Ups Conditioning AMRAP 20: 9 DB Push Jerks 50/35 18 Alternating Pistols 9 T2B Scale pistols with MB Box Step Ups |
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