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: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov
Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats
Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40