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Strength. Week 3.
Performance & Fitness.
A1. Tempo FS.
A2. SL Posted DL.

Conditioning.
15min Amrap. Teams of 3 (Relay).
DB Complex.
D-ball to box.
20 DU (20 Plate hops).

Skill.
Hang power clean (Above knee).

Conditioning.
Death by KBS. BJSD.

Performance & Fitness.
Strength. Week 2.
A1. Strict press.
A2. SA DB row.

Conditioning.
Performance.
3sets.
500m/400m Row.
30 DU.
10 UB Stoh.
30 DU.
Rest 3min.

Fitness.
3 sets.
500m/400m Row.
30 Plate hops.
10 DB PP.
30 Plate hops.
Rest 3min.

Performance & Fitness.
Gymnastics. See whiteboard.

Conditioning.
20min Amrap.
20 (5/arm) DB C&J.
200m Run.
20 BJSD.
200m Run.
20 V up.
200m Run.

Oly.
Performance.
6 x E2M.
2 SN Lift off + 1 SN.

Conditioning.
15min omem.
1. 5 T&G HPS.
2. 1rd Cindy.
3. Active rest.

Fitness.
6 x E2M.
2 SN Lift off + 1 PS.

Conditioning.
15min omem.
1. 30sec Alt DB SN.
2. 1rd Cindy.
3. Active rest.

Performance & Fitness.
Strength. Week 2.
A1. Tempo FS.
A2. Posted SL DL.

Performance.
Conditioning.
10min @ steady effort.
21 WB.
15 SDL.
9 NPB.

Fitness.
Conditioning.
10min @ steady effort.
15 WB.
10 Dual KB SDL.
5 NPB.

Skill.
D-ball over box.

Conditioning.
16min. Teams of 3.
20/15 AAB cal.
10 Brp D-ball over box.
20 WB.
Athletes rotate once Athlete completes AAB cal.

Strength. Week 1.
Performance & Fitness.
A1. Strict press.
A2. SA DB row.

Conditioning.
10min for Quality.
10 SA KB Stoh (R).
10 SA KB FRRL.
10 HR.
10 SA KB Stoh (L).
10 SA KB FRRL.
10 T2B.

Gymnastics.
Performance & Fitness.
See whiteboard.

Conditioning.
20min Amrap.
400m run.
15 CTB.
10 BBJ.

Oly.
Performance.
6 x E2M.
2 CL Lift off + 1 C&J.
Conditioning.
15min omen.
1. T&G HPC.
2. DU.
3. Row.

Fitness.
6 x E2M.
2 CL Liftoff + 1 PC&J”
Conditioning.
15min omem.
1. Banded KBS.
2. Plate hops.
3. Row.