Strength: Bench PRess (905 of 1RM)
1x10 @ 60%
1x8 @ 65
1x8 @ 70
1x8 @ 75%
Conditioning: (19min total)
5min Amrap: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 HSPU
Rest 2 min
5 Min Amrap Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 HSPU
Rest 2 min
5 min AMrap Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 HSPU
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