Strength: Back Squat 6x5@ (80%)
3x ME Strict Pull ups or Negative progressions
Conditioning:
6rds
6 Deadlifts (255/185 Rx+)(225/155)
18 Wall Balls
Weight for Deadlift: Choose something CHALLENGING for you, but also a weight that you can or could do all 6 sets unbroken.
* Still not sure on a weight? Choose a weight that you know you can get for all 6, but don't think you would be able to get it if it was 8- 10 reps.
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