Warm Up
7 Reps of each:
Romanian Deadlifts
Muscle Clean
Front Squat
Strict Press
Push Press
Back Rack Elbow Rotations
3 reps of each
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Strength: Shoulder Press
8 @ 65%
8 @ 70%
8 @ 75 %
8 @ 80 %
Conditioning: 16min EMOM
Min 1:
5 Box Jump (24/20)
5 Push Press (125/85)(115/75)
Min 2:
3 Squat Clean (125/85)(115/75)
3 Push Jerk
Strength: Bench Press 4x8 @ 75% Super Set Bicep Curls 3x12 Tricep Extensions 3x12 Conditioning: Part 1: 4 Rounds 20 Alternating Dumbbell...
Strength: 10 min EMOM 1 Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 Sets: Each Set is a 3 Minute AMRAP 8 Box Jump Over (24/20)...
Strength: Back Squat 4x6 @ 75% Conditioning: 8 rounds 4 DeadLifts (135/95)(125/85)(115/75) 4 Hang Power Cleans 4 Front Squats 4 Push...
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