Strength: Shoulder Press
8@ 55%
5@ 60%
3@ 70 %
2@ 80 %
2 @ 90 %
1 @ 95 %
Conditioning: 12 Min AMRAP
6 Power Clean
6 Push Jerk
4 Lunge/Lunge + Squat (115/75)(95/65)
(Bar can be in front rack or back rack.
Lunge left Leg + Lunge Right Leg + Squat = 1 Rep)
(Goal is 7-10rds)
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