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: 10 Min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS Conditioning : 5 Sets: Each Set is a 3 Min...
Strength: Â Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...