Strength:
Bench Press 5x8 @ 65%
Tricep Ext 3x10
Conditioning:
4 Rds
7 Deadlifts (155/105) (135/95)(115/75)
7 Hang Power Clean
7 Shoulder 2 Overhead
77 DUbs
*choose a weight that is challenging but still able to do all 7 reps unbroken.
Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)
Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)
Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups
