Strength: Press
5 sets of 3 reps
last set is a Max Effort Set
Dumbbell Side Lateral Raises
2 sets x 10-15 reps
Aim to reach failure within the given rep range.
Conditioning:
4 Rounds
10 OHS (135/95) (115/75)
100 Dubs
20 KBS (70/55) (55/35)
Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:
Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats
Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(