Strength: Press 3x3 @ 90%
Rear Delt Flys: 3x12
Conditioning: 20min AMRAP
200m Farmers Cary (40/30lb)(30/20lb)
20 Push Press (95/65)(75/55)
40 Lateral Bar hops
IF anyone would like to switch it up and use Dumbells for the Push Press MEN will use a weight btwn 30-40lb, 15-25lbs for Woman. 40lb and 25lb is RX. You will also use the dumbell to hop over for the lateral hops.
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