3-4 sets NFT
10 Barbell Good Mornings
20 Lunge Jumps
30 seconds Sorenson Hold
30 seconds dead hang hold
“Double Hellen”
3 rounds for time of
800m Run
42 Kettlebell Swings 53/35
24 Pull Ups
Clean Complex
4 sets of
1 Segment Clean Pull
1 Clean Pull
1 Slow Pull Power Clean (4sec pull to knees)
1 Power Clean
*both pulls are NOT high pulls
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