Strength: Back Squat (90%)
1x4 @ 75 %
3x4@ 80 %
2. Ring Rows 4x10 (palms facing down, palms facing each other. alternate)
Conditioning: 7 Rounds 10 Hang Power Clean 10 Front Rack Walking Lunges (DB Farmer walking lunges) 10 Push Press 10 Back Rack Walking Lunges (DB Front Rack ) RX Men: 95, RX + 115 RX Women: 65, RX + 75
If using Dumbells RX Men: 40-45lb ish RX + 55lbs RX Women: 25-30lb ish, RX + 35lbs
Strength: 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
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
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