7X3 Banded Deadlifts @ 60% Bar Weight + Band Tension – rest exactly 60 seconds.
7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Conditioning
10 minute AMRAP of:
5 Overhead Squats 95/65#
10 Pullups
15 Wall Balls 20/14#
5X5 Front Squats @ 70% – rest 60 sec.
Conditioning
3 rounds for time of:
20 HSPU
15 TTB
10 Push Jerks 165/100#
1) Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%
2) Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%
Conditioning
For time:
20 Burpee Over-the-Box Jumps 20″
30 TTB
20 Burpee Over-the-Box Jumps 20″
30 KB Hi-Pull 32/24kg
20 Burpee Over-the-Box Jumps 20″
30 C2B Pullups
20 Burpee Over-the-Box Jumps 20″
5X5 Tempo Back Squat @ 70% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for total working time of:
100m Shuttle Sprint (20m sections)
20 KBS 32/24kg
20 BB Reverse Lunges (alternating – front rack) 95/65#
Rest – 2:1
1X20 Back Squat
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
Conditioning
12 minute AMRAP of:
20 Wall Balls
SPRINT 100m
20 KB Swings 53/35#
SPRINT 100m
4X400m Run – rest 1:1
Strength
7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Conditioning
7 minute AMRAP of:
7 Hang Power Cleans 165/105#
30 Split Jumps
5X2 Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
Conditioning
21-15-9 of:
Deadlifts 275/185#
Box Jumps 30/24″
For time.
5X3 Front Squats @ 80% – rest 60 sec.
Conditioning
For time:
3 rounds of:
Run 200m
3 Rope Climbs 15′
-then-
100′ Walking Lunges 185/115#
-then-
3 rounds of:
Run 200m
3 Rope Climbs 15′
*Notes: This is one continuous piece with no break between the elements.
Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
Conditioning
For time:
25 Pistols (alternating)
25 Power Snatches 75/55#
25 Pistols (alternating)
25 Power Snatches 75/55#
25 Box Jumps 30/24″
25 Ring Dips
25 Box Jumps 30/24″
25 Ring Dips
5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
5X2 Tempo HBBS @ 85% – rest 60 sec.
Conditioning
4 rounds for time of:
Run 400m
25 Thrusters 45#
10 Pull-ups
