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Strength. Week 3.
A1. Power jerk.
A2. Strict upper body pull.

Conditioning.
Lactate tester (Retest). Compare to 12th Nov’18.
15 DL.
10 BOB.
15 HPC.
5 BOB.
15 FS.
10 BOB.
15 TH.

25min Intervals (Pyramid).
Choose AAB or Row.
1min.
2min.
3min.
4min.
5min.
4min.
3min.
2min.
1min.

Rest 60sec after each interval.

Strength. Week 3.
Back squat waves.
6,4,2,6,4,2

Conditioning.
7min Amrap.
3 PC 75-80%.
6 PUP.
9 T2B.

Oly.
8 x on every 90sec.

1 HPS + 1 LHPS.

Conditioning.
12min omem.
1. 20 WB.
2. 8-12 Alt DB SN.
3. 12/8 Cal row (Sprint start).

Gymnastics. Week 3.
3-4 x 4-6 Shspu.

Conditioning.
20min Amrap.
600m Run.
21 PU.
15 KB Stoh.
9 NPUB.

Conditioning.

A. 5min.
Buy in 250m/200m Row.
Then Amrap
12 PC.
4 BJ.

Rest 5min.

B. 5min.
Buy in 250m/200m Row.
Then Amrap.
8 PC.
4 BJO.

Rest 5min.

C. 5min.
Buy in 250m/200m Row.
Then Amrap.
4 PC.
4 BBJ.

Strength. Week 2.
A1. Stoh complex.
A2. Strict upper body pull.

Intervals (1:1).
3 sets 3min Amrap/3min Rest.
Performance.
30 DU.
8 Alt DB Cluster.
8 T2B.

Fitness.
30 MC.
8 KBS.
8 KB Goblet SQ.
8 Ab Mat SU.

A.
12min. Choose Row/AAB.
30sec @ Tough sustainable pace.
30sec @ Easy pace.

Rest 4-6min.

B.
12min. Switch machines.
Repeat intervals.