4-5 sets
5 Broad Jumps
*these may be broad box jumps for challenge
4 sets of the following Clean Complex
1 Slow Pull Power Clean (4 second pull to knees)
12 minute AMRAP
15/12 cal row
20m Dual KB Overhead Carry 35/26
15 Anchored Feet Sit Ups (hands behind head)
Run 200m
12 Alternating Dual KB Front Rack Reverse Lunges 35/26
12 Hand Release Push Ups
*run may be substituted for 20 cal airdyne
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