Core: Psoas March: 2x20 (10 each leg)
Suitcase Deadlift: 10.8,6,4,2, (Perform reps on right Right leg, then left leg)
Strength: Same as Friday (12min)
1. Clean and Jerk Ladder 10 Reps (135/95)2:00 8 Reps (155/105) 4:00 6 Reps (175/115)6:00 4 Reps (195/125)8:00 2 Reps (210/135) 10:00
1 rep (235/145) choice on power/squat clean push/split jerk.
Conditioning:
12min AMRAP
30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE