STRENGTH
15M TO FIND A 1RM SNATCH
AMRAP 15
800M PARTNER RUN BUY IN
REMAINING TIME AMRAP
30 HANG DB SNATCH #50/35
15 SYCHRO BURPEES
WORKOUT
"FIGHT GONE BAD"
3 ROUNDS FOR MAX REPS OF;
1 MINUTE WALLBALL SHOTS
1 MINUTE SUMO DL HIGH PULLS
1 MINUTE BOX JUMPS
1 MINUTES PUSH PRESS
1 MINUTE ROWING FOR CALS
REST 1 MINUTE
CONDITIONING SKILL
EMOM 12
O- 12 BOX JUMP OVERS
E- 5 STRICT PULL UPS*
*CAN SCALE USING BAND>SEATED/FLOOR ASSISTED> BENTOVER ROW
REST 5:00
TIME TRIAL 400M RUN
STRENGTH
BULGARIAN SPLIT SQUAT*
3 X 10 ON EACH LEG
*BAR ON BACK RACK
WORKOUT
AMRAP 12
80 DOUBLE UNDERS (120 SU)
40 SIT UPS
20 FRONT RACK ALT LUNGES #75/55
STRENGTH
SPLIT JERK
EVERY 2:00 X 5 SETS
1 PAUSE* SPLIT JERK + 1 SPLIT JERK
*PAUSE IN CATCH, BUILDING
WORKOUT
"GRACE"
30 CLEAN AND JERKS FOR TIME
#135/95
STRENGTH
4 SETS OF
100' FARMERS CARRY
8 BANDED PALLOF PRESS, EACH SIDE
WORKOUT
EMOM 18
1- 6-10 TOES TO BAR
2- 10 DUAL DB/KB SQUATS
3- 10/8 CAL ECHO BIKE
*BUILD IN WEIGHT ON SQUATS
EMOM 15
1- 10 DEVILS PRESS #35/20
2- 15 BOX JUMPS
3- 20 SIT UPS
REST 5:00
EMOM 10
1- 20 KETTLEBELL SWINGS #53/35
2- 10 TOES TO BAR
STRENGTH
EVERY 1:30 X 10 SETS
1 POWER CLEAN + 1 SPLIT JERK + 1 HANG POWER CLEAN + 1 SPLIT JERK
CONDITIONING
4RFT
400M RUN
50 AIR SQUATS
CAP 18 MINS
STRENGTH
3 SETS OF
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
10 BENT OVER ROWS, EACH
STRENGTH
EVERY 3:00 X 5 SETS
10 TEMPO PUSH UPS 32X1*
10 SEATED Z-PRESS
*IN THE :02 PAUSE AT BOTTOM, DO NOT JUST LAY ON FLOOR, MAINTAIN A STRONG CORE AND HOLLOW POSITION