Strength:
1a) Bench Press (Pause 1 second on Chest) 75x5 85x3 95xME 75xME
1b) Max L-Hold
2a)Barbell Row 5x8 2b)Half Kneeling One Arm DB Press 5x8
Conditioning:
7 min AMRAP -9 Ball Slams -6 Handstand Push ups -3 Muscle Ups
Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)
Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)
Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups
