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Strength. Week 7.
A1. Back squat.
A2. WTD Strict Ring dip.

Conditioning.
8min Amrap.
8 HRPU.
12 FRRL.
8 CTB.
12 FRRL.

Skill.
Shspu progressions.

Conditioning.
2x6min/3min Rest.

A.
250m/200m row
5 Brp over DB
10 DB PC

B.
500m AAB
10 SU
15 WB

Oly.
12min. E90sec
2 Mid thigh Clean + 1 SJ.

Conditioning.
5rft.
5 PC
10 BJ

Strength. Deload.
A1. Deadlift.
A2. DB Z press.

Conditioning.
12min in Pairs (You go, I go).
30 DU
15 PP
10 T2B.

Conditioning. Retest. Compare to 12/6/18
30min Amrap.
800m run.
20 Alt DB SN
20 Brp
20 Alt BWL

Strength. Deload.
A1. Back squat.
A2. Supinated grip pull up.

Conditioning.
‘Fran’. Compare to 22/12/17

Oly.
12min E90sec 2 Hi hang snatch.

Conditioning.
30 PS
Then
3rds
10 Brp
10 CTB
Then
30 OHS

Strength. Week 4.
A1. Deadlift
A2. Upper body push

Conditioning.
4×2.30min/rest 2.30min.
18/13 Cal row
50′ DBFRL
Amrap shspu

Conditioning.

2x12min/5min Rest.

A.
600m Run
50 DU
20 RS
50 DU

B.
Alternate E3M
AAB
Row

Strength. Week 4.
A1. Back squat.
A2. Upper body pull.

Conditioning.
4rft.
15 TH.
10 AB SU.
5 Brp.