Category: Uncategorized

Oly.

Clean & Jerk. Build to heavy single.

Conditioning.

6min Amrap.

4 TH.

8 BJSD.

12 KBS.

Skill.

Med ball clean

DB Renegade rows

Conditioning.

4rds 60sec @each movement.

1. MBC

2. SU

3. RR

4. AAB

5. Rest

Strength. Week 8.

A1. CGB.

A2. Deficit Shspu + Khspu.

Conditioning.

12min Amrap.

35 DU

15 PP

35 DU

15 CTB

Strength. Week 8.

Back squat. Build to heavy 3.

Then.

3×3 @90% of 3RM.

3 x Strict pull up Amrap-1

Conditioning.

7min ladder

3,6,9,12 etc

PC

T2B

Strength. Retest.

Power jerk 1RM. Compare to 3/4/18.

Conditioning. Repeat. Compare to 3/4/18.

2x8min amraps. 3min Rest.

A.

20 WB

10 NJB

200m run

B.

20 DB C&J

10 NPBBJ

15 SU

Conditionng.

30min. Teams of 3.

60/45 AAB/Row cal

3rds of Axle bar DT

12 DL

9 HPC

6 PJ

Skill. Split jerk

Conditioning.

3x5min Amrap/3mn rest.

5 Burpee over KB

10 KBS

15 WB

Strength. Week 7.

A1. CGB

A2. Shspu

Conditioning.

50 HPC

50 WTD SU

50 AAB/Row/800m Run (pick one that needs most work)

50 DB BSO

Strength. Week 7.

Back squat. Build to heavy 5.

3×5 @90%.

Accumulate 40-50 Ring rows.

Conditionng.

6min Amrap

6 DL

6 BJB

Strength. Week 8.

Push press. Tempo 22X2.

4,3,2,1

Conditioning.

2x7min Amrap/Rest 3min.

A.

14/12 Cal row.

10 DB C&J

8 T2B

B.

8 Alt KB TH

10 BJO

200m Run