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 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb