STRENGTH 5 min – EMOM 2 Clean and Jerk (70%) 10 min to find 1RM Clean and Jerk rest as needed
CONDITIONING 10 min OTC (even) 2 Turkish Get-up each arm (53#/35#) (odd) 7 Pull-up (C2B) 3 min rest 6 min AMRAP 8 Box Jump (24/20) 6 Push-up 4 Deadlift (185#/135#)
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