Strength: Push Jerk
Warm up: 2x 2 @ 55%-65%
Working sets: 4 sets of 3 reps @ 70-80%
Conditioning: 5 rds
200m Run
15 OHS (95/65)
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See AllStrength: 10min EMOM 1 Squat Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rds 21 Front Squats (125/85)(115/75) 25 Dubs 10 Pull ups
320
Strength: Bench Press 5x5 (increase weight each set) Superset: Bicep curls 3x12 Tricep extension 3x12 Conditioning: 6 rounds 20 Alt DB snatches (50/35) 3 Wall walks 30 Dubs
500
Conditioning: 30min AMRAP 200m Run together 20 Planking Burpees 50 Kneel and Press (45/25) 400m run together 30 Push ups 60 Weighted Sit ups (45/25) 600m run together 40 Pull ups 70 Slam Balls (Split
520
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