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Strength. Week 4.

Push press. Tempo 21X2.

Build to heavy 3.

Conditioning.

2 x 7min Amrap.

A.

7/arm DB PP.

10/7 AAB cal.

Rest 3min.

B.

10 BBJ.

100m Run.

Oly. Week 4.

12min omem.

2 T&G PC. Build to max weight.

Conditionng.

9min ladder.

3,6,9,12 etc.

HPC.

FSQ.

BJ.

Skill.

Power Clean.

Conditioning.

20min Amrap. Teams of 3.

6 PC.

9 BJO.

12 WTD SU.

1 Athlete must 200m Run while 2 Athletes work through Amrap.

Strength. Week 2.

A1. DB Bench press.

A2. Deficit Negative HSPU.

Conditioning.

12min omem.

1. PU/CTB/BMU.

2. 5 Burpee + 5 D-ball clean.

3. 15/12 Cal Row.

See Whiteboard

Strength. Week 2.

A1. Barbell reverse lunge.

A2. Strict supinated pull up.

Conditioning.

10min Grinder

30 SA KB SC DL

30sec/side 3 Point PLK

30 WB

50m/arm FW

Strength/Oly.

Power jerk. Build to heavy 5. 21X2.

Conditioning.

3x4min Amrap. Rest 2min.

3 PC.

6 PU.

100m Run.

Oly.

10min omem.

1 PS + 2 OHS.

Conditioning.

50 FS @70% of 1RM.

Complete 5 Strict T2B each time you break.

Conditioning.

20min work through

10 WB

15 SDLHP

200m Run

10 RR

15 PP

200m Run

Strength. Week 1.

A1. DB Bench press.

A2. Deficit Negative Hspu.

Conditioning.

12min omem.

1. 40sec DBC

2. 40sec DU

3. 40sec AAB