Warm Up: Stretch Strength: Clean & Jerk 2-2-1-1-1 Conditioning: OTM x 20min Min 1: 12/9 Cal Bike Min 2: 15 GHD Sit Ups Min 3: 15/12 Cal Row Min 4: 15 Back Ext
Warm up: Stretch Endurance: 5 x 100m sprints (on treadmill) * stay at speeds 8mph and higher Rest 1min between each sprint. Conditioning: EMOM x 16min Min 1: 14/12 Cal Row Min 2: 12 SDHP (95/65) Min 3: 10 C2B Pull Ups Min 4: 8 Burpee Box Jumps (24/20)
Warm up: Stretch Strength: 3 position Snatch 2-2-2-2 (building) Conditioning: 4 Rounds, on the 4:00min 9 T2B 12 Thrusters (96/65) 15/12 Cal Bike Midline: Not for time- 21-18-15-12-9-6-3 GHD Sit ups
Warm Up: Stretch Strength: Build to a Heavy Clean & Jerk Conditioning: For Time 21-18-15-12-9 Box Jump Overs (30/24) SDHP (95/65) Push Press (95/65) Midline: 3 Giant sets- 1:00min Plank Hold 0:30sec Back Ext Static hold 0:30sec Russian twists w/ med ball