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. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca