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Strength. Week 1.
A1. Back squat.
A2. Strict chin up.

Conditioning.
3rft.
10 CTB.
15 BJSD.
30 WB.

Strength. Retest. Compare to 6/4/18.
A1. CGB 3RM.
A2. 30sec Amrap shspu.

Conditioning.
9min.
‘Partner Fran Ladder’
TH.
CTB.

Conditioning. Teams of 3.

30min Amrap.

PC.

BJO.

WB.

See whiteboard for rep schemes.

Conditioning. Mixed modal aerobic test.

30min Amrap.

800m run.

20 Alt DBSN.

20 BU.

20 Alt LGE.

Oly.

10min. E2M. 5 T&G PS @65%.

Conditioning.

10min in pairs. Dumbbell ‘DT’

Strength. Week 9.

A1. CGB Drop sets.

A2. Deficit Shspu + Deficit Khspu.

Conditioning.

8rds in pairs (1:1).

10 PS.

12 BFB.

Strength. Final week.

Back squat. Build to heavy single.

3×1@90%.

Accumulate 20-25/arm. SA RR.

Conditioning.

8min Amrap.

12 DB OHRL (R).

24 DBC.

12 DB OHRL (L).

12 PU.

Conditioning.

30min Amrap. Teams of 2.

800m Run.

40 PP. (Partner Dead hang).

40 T2B. (Partner holds BB OH).

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