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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

‘Running Clock’

Teams of 2.

0-8min. Build to heavy PS + Ohs.

8-20min. 12min Amrap. 30 DU. 10 PS.

20-28min. Build to heavy PS + Ohs.

Skill.

D-ball cleans.

Conditioning.

Teams of 2. 20min.

1000m row

50 TH

40 D-ball CL

50 DB BSO

Strength. Week 6.

A1. Close grip bench press drop sets.

A2. Shspu drop sets.

Conditioning.

12min Amrap.

5 CTB

10 PU

15 SU

100m Run

Strength. Week 6.

Back squat

Build to heavy 8 reps.

Then 3 x 8 @90% of 8RM.

Conditioning.

10min Amrap.

10 Alt DB SN

10 T2B

15 WB

Strength. Week 7.

Power jerk 20X2

5,4,3,2

Conditioning.

2 x 6min/3min Rest.

A.

15 PS

12 ASQ

9 Burpee.

B.

9 SU

12 BJSD

15 DB PP

Oly. Retest. Compare to April 4th.

Power clean 1RM.

Conditioning. Retest. Compare to April 4th.

8min Amrap PC @90%.

Strength. Week 5.

A1. CGB Drop sets.

A2. SHSPU.

Conditioning.

10min Amrap.

75 DU.

20 DB C&J (10-arm).

75 DU.

20 CTB.

75 DU.

20 Alt DBS

Strength. Week 5.

Back squat. Build to heavy set of 10.

Then.

3×10 @90% of heaviest set.

Accumulate 40-50 Ring rows.

Conditioning.

7min Amrap.

3,6,9,12.

SDLHP

T2B