3 rounds
10 reps each movement
Clean Grip Deadlift No Hook Grip
Every 2 minutes for 5 sets
2 reps touch and go
For time:
750/600m row
20 Deadlifts
750/600m row
20 Deadlifts
750/600m row
*Record weight and time
4 sets of the following complex
2 Muscle Clean
2 Hang Power Clean
2 Power Jerk @ 21X1 Tempo
*build slightly from last week
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8