A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X90% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X90% B)CONDITIONING: 400 M RUN 30 WALLBALLS(9/7) 20 BOX JUMPS(60/50) 400 M RUN 20 THRUSTERS(40/30) 10 BURPEE PULLUP 400 M RUN 10 BURPEE PULLUP 20 THRUSTERS(40/30) 400 M RUN 20 BOX JUMPS(60/50) 30 WALLBALLS(9/7) 400 M RUN
A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2 70% SNATCH 3 3X75% 4 2X80% 5-6 2X85% 7-8 90% B)CONDITIONING AMRAP 4: 8 HANG POWER CLEAN(60/40) 16 WALLBALLS(9/7) ————–3 MIN REST—————– AMRAP 4: 10 DEADLIFT BW 30 DOUBLE UNDERS ————–3 MIN REST——————- AMRAP 4: 5 PULLUPS 10 PUSHUPS 15 GOBLET SQUAT(24/16)
A)OLY WORK FOR HEAVY CLEAN&JERK B)SWOD EVERY 2 MIN FOR 6 MIN DEADLIFT 3X90% C)CONDITIONING 800 M RUN THEN 12-9-6 FRONT SQUAT(60/40) BURPEE BOX JUMPS THEN 800 RUN