Warm Up: Stretch Barbell Conditioning: For Time: 10 Power Snatch (115/65) 8 Power Snatch (135/75) 6 Power Snatch (155/85) 4 Power Snatch (185/95) 2 Power Snatch (205/105) *use one barbell and change out weights. Conditioning: For Time: 800m-600m-400m-200m Run or Row 50-40-30-20 Sit Ups 20-15-10-5 C2B Pull Ups
Warm Up: Stretch Tabata Assault Bike Strength: Hang Power Clean 3-3-3-3 (building) Conditioning: For Time: 21 Thrusters (95/65) 15 Bar facing Burpees 9 Thrusters 15 Bar facing Burpees 21 Thrusters
Warm Up: Stretch Strength: A) Clean & Jerk 2-2-2-5 B) Front Squat 5x3 (75%) Conditioning: For Time: 400m Run 15 Power Snatch (135/95) 30 Hand Release Push Ups 15 Power Snatch 400m Run
Warm Up: Stretch X2 200m Run 5 Slow Press Ups 10 Good Mornings 10 Goblet Squat 10 Kb Swings Strength: Back Squat 5x3 (75%) Conditioning: 2 Rounds 4 Sets of :20sec on / :10sec off on each movement Sit Ups Deadlifts (155/105) Sit ups Box Jumps (24/20) *Complete all 4 sets of one movement before moving on to next.
Warm Up: Stretch Barbell Conditioning: EMOM x 8min 3 Squat Cleans Conditioning: In 4min 15-12-9 Wall Balls (20/14) C2B Max Cals on bike *Rest 4min In 4min 15-12-9 Wall Balls T2B Max Cals on bike *Rest 4min In 4min 15-12-9 Wall Balls Pull Ups Max Cals on bike