Category: Uncategorized

Oly (Testing)

Power clean 1RM

Conditioning (Testing)

8min Amrap Power clean @90% of today’s 1RM

Oly.

Power jerk 1RM.

Conditioning.

2 x 8min intervals. Rest 3min.

A. 20 WB. 10 NJ Burpee. 200m Run (15/12 Cal AAB/Row).

B. 20 (5/arm) DB C&J. 10 NPBBJ. 15 Ab mat sit up.

30min.

Teams of 3.

800m run (together)

75 SN

600m run (together)

75 C&J

400m run

In remaining time Amrap of

‘Cindy’

Skill.

Close grip bench press

Conditioning.

5min ladder. 2,4,6 etc

SA DB PP

Dual KB DL

NP Burpee

Rest 3min.

Repeat 5min ladder.

Conditioning.

teams of 3.

25min working through

20 D-ball GTB

40 CTB

20 D-ball SQ

40 SU

1 Athlete must be on AAB at all times. Athletes switch every 20/15 cal

3 x 8min.

A.600m AAB. 2-3 Wall walks. 20 Lunges.

Rest 2min.

B. 200m Run. 5 BJSD. 20 Russian twists with WB.

Rest 2min.

C. 300m/250m Row. 10 Dual DB DL. 10 Alt DB PP.

Oly.
10min omem
1 Clean. Build to heavy.

Conditioning.
In pairs (1:1)
15min.
3 DL + 2 CL + 1 PJ

Conditioning.
25min.
400m Run
20 KBS
40 DU
20 PU

Strength. Week 12
Front squat 1RM. Tempo 20X1.

Conditioning.
A.
5min ladder
5 Alt DBS
5 BBJ
10 Alt DBS
5 BBJ
Add 5 reps each rd.

Rest 2min.

B.
Repeat A.

Skill: Hang power clean.

Conditioning.
15min
100m Run
15 WB
5 HPC
Rest 60sec