Strength:
Front Squat (90%) If you dont have a new Front Squat, add 10lbs to your old one.
1x10 60%
1x8 65%
1x8 70%
1x8 75%
2. Pull ups: Weighted, Strict, Progressions
Conditioning:
7 Rounds 6 Clusters (95/65) (RX+ 135/95) Cluster is a squat clean thruster 9 HSPU (scaled = push ups) 12 KB Swings (55/35) (RX+ 70/55)
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...