Warm up: 2 Rds 10 Reps of each
ALt Lunges
Slam Balls
BB Stiff Leg DL
BB Bent Over Row
Glute Bridges
Straight leg crossover x 5 each leg
Strength: Front Squats 4x8 @ 75%
Conditioning:
16 Min AMRAP
20 DB Split Squats
8 Deadlifts 225/155
10 Pull ups
20 Slam Balls
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