A)PLYO
3 X TRIPLE CONSECUTIVE BROAD JUMPS
B)SWOD
BACK SQUAT PAUSE [email protected]%
STRICT PRESS [email protected]%
C)CONDITIONING
AMRAP 8:
15 THRUSTERS(40/25)
12 DB SNATCH(22,5/15)
9/9 MEDBALL TO TOES
A)OLY
10 MIN TO FIND CLEAN&JERK 2 RM
B)SWOD
DEFICIT DEADLIFT [email protected]%
C)CONDITIONING
AMRAP 8:
10 FRONT RACK LUNGES(60/40)
10 HSPU
5 BURPEE BAR MUSCLE UPS
A)OLY
EVERY 90″ FOR 12
3 SEC PAUSE SNATCH(AT KNEE)
1 3X65%
2 3X70%
3 3X75%
SNATCH
4-5 2X80%
6-7 2X85%
8 90%
B)SWOD
FRONT SQUAT PAUSE [email protected]%
C)CONDITIONING:
4 RFT:
5 TURKISH GET UP(24/16)
15 TOES TO BAR
400 M RUN
A)SWOD
BACK SQUAT [email protected],5
PUSH PRESS [email protected],5
B)CONDITIONING
FROM 10 TO 1:
FRONT SQUAT(60/40)
BOX JUMPS
HSPU
A)OLY
EVERY 90″ FOR 12 MIN
CLEAN & JERK
1 3X60%
2 3X65%
3 2X70%
4 2X75%
5 2X80%
6 2X85%
7-8 2X80%
B)SWOD
DEADLIFT [email protected],5%
C)CONDITIONING
4 RFT:
5 WALL WALK
10 HANG POWER CLEAN(70/42,5)
10 CHEST TO BAR
A)OLY
EVERY 90″ FOR 12 MIN
POWER SNATCH+OH SQUAT+SNATCH
1 60%
2 65%
3 70%
SNATCH
4 3X75%
5 2X80%
6 2X85%
7-8 2X90%
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
AMRAP 12:
12 THRUSTERS(40/25)
12 TOES TO BAR
12 BOX JUMPS
