STRENGTH – Squat Clean 12 min – 1 Rep EMOM Beginning on the ground with each rep 1 Clean Shrug 1 Clean High Pull 1 Clean (with a half squat and proper foot movement)
CONDITIONING 13 min AMRAP 150 m sled pull (45#/35#) 10 jumping squats (Use PVC in the back squat position) 10 Sit-ups
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