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. 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