Strength: 10min EMOM
1 Power Clean
1 Squat Clean
2 Clusters
(increase weight as you go along)
Conditioning:
8 Devil Press (45/25)
6 Squat cleans (135/85)
8 Devil Press
5 Squat cleans (145/95)
8 Devil Press
4 Squat cleans (155/105)
8 Devil Press
3 Squat cleans (165/110)
8 Devil Press
2 Squat cleans (175/115)
8 Devil Press
1 Squat cleans (185/125)
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