Category: Uncategorized

Strength. Week 3.
A1. Back squat.
A2. Strict supinated grip pull up.

Conditioning.
4rds. Start new rd every 3min.
25 WB.
15 SDLHP.
In remaining time Amrap T2B.

3 x 6min Amraps. 3min Rest.

A.
30m Hand over hand sled pull (1:1).
B.
6 MBC.
9 NPU Brp.
12 SU.
C.
8/arm DBS.
16 Lge.

Oly.
High hang Snatch + OHS.

Conditioning.
15min Amrap in pairs.
50 PUP.
50 DB BSO.
50 CTB.
50 Cal row.
50 D-ball GTS

Strength.
A1. Deadlift.
A2. Z Press.

Conditioning.
8min Amrap.
10 KBS.
15 SDLHP.
20 GSQ.
10 Brp every time you break.

Conditioning.
4x7min/3min Rest.

400m Run.
10/arm DB PP.
18/13 AAB cal.
20 SU.

Strength.
A1. Back squat.
A2. Strict CTB.

Conditioning.
7rft.
7 PC.
7 TH.
7 BJO.

Skill.
KB Snatch.

Conditioning.
15min working through.
300m AAB.
5/arm DB C&J.
10 SU.
10 BJO.

Oly.
High hang clean + Paused Front squat + Split jerk.

Conditioning.
4x3min Amrap/90sec Rest.
3 Shspu.
6 Hpc.
9 Asq.

Strength. Week 1.
A1. Deadlift.
A2. DB Z press.

Conditioning.
3 rds.
2min Row/AAB.
2min Amrap
10 T2B
5 PP

Conditioning.

4x5min/2min Rest.

Top of hill run.
In remaining time Amrap
15 KBS.
10 Brp