Strength: Back Squats
1x6 @ 65%
1x6 @ 75%
1x6 @ 80%
1x6 @ 80%
Conditioning: 8 UNBROKEN sets:
1 SET IS:
8 Alternating Front Rack Lunges (115/75)(95/65)
8 Hang Power Cleans
8 Alternating Back Rack Rack Lunges
8 Back Squats
REST AS NEEDED BTWN SETS TO KEEP SETS UNBROKEN!
The way this will work is you'll do 8 lunges, right into 8 hang power cleans, right into 8 lunges, finishing with 8 Front Squats You can rest as needed between sets, but you must go UNBROKEN for each set.
30 min partner AMRAP: Split reps evenly) 10 Deadlifts (135/95)(125/85) 10 Hang power cleans 10 Front squats 10 Push Jerks 10 Back squats *at 0:00, 10:00 and 20:00, row 600m/400 (split row as desired)
Strength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru
Strength: Bench Press 5 @ 60% 3@ 70% 2 @ 80% 2@ 90% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: Every Minute on the Minute for 12 Minutes Minute 1: 50 Dubs or Singles Minute 2: 3 HEAVY