Strength: (15min) 1a) Snatch Balance- 1RM (Overhead Squat for people who aren't ready for the snatch balance/PVC Pipe if necessary) 2a) Deadlift- *Dead Pull & Overhand grip* (20 minutes) 75x5 85x3 95xME 85x3 75xME (touch and go 2b) Reverse DB Lunge 5x8 3a) Barbell Goodmornings 5x8 3b) Strict T2B 5xME Conditioning: Optional: 1 mile Run or 1600 m Row for time (Try to improve from your time last week)
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See AllStrength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
410
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
470
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean
640
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