STRENGTH
5 SETS OF;
10 DB BENCH PRESS
10 DB BENT OVER ROWS, ON EACH ARM
WORKOUT
AMRAP 20
300M ROW (OR 600M BIKE)
10 TOE TO BAR
100M SUITCASE CARRY #70/53
SKILL REVIEW DUMBBELL SQUATS SNATCH
6 MIN EMOM
6 ALT. DB SQUAT SNATCH -
BUILD IN WEIGHT
WORKOUT
10RFT
4 DEADLIFTS
3 HANG POWER SNATCHES
2 OHS
#135/95
CONDITIONING 15 MIN EMOM
1- 15 SIT-UPS WITH MB
2- MAX 25FT SHUTTLE RUNS*
3- REST
*1 RUN IS DOWN AND BACK
15 EMOM
1- 15 WALLBALLS
2- MAX CALORIES ON BIKE ERG
3- REST
STRENGTH
12M TO BUILD TO HEAVY
IN COMPLEX
3 PUSH JERKS + 1 SPLIT JERK
WORKOUT
AMRAP 12
30 DOUBLE UNDERS
20 PUSH UPS
SKILL DIPS
10 MIN EMOM
ODD- 5-10 DIPS
EVEN- 10 BANDED PULL OVERS
CAN USE RINGS OR MATADOR https://youtu.be/JAUVcWoIR-k?si=b1jZSiuFCXLCKY_q
STRENGTH
BACK SQUAT 5X5 AT 85%+ BUILD IF POSSIBLE
REST 3 MINUTES BETWEEN SETS
WORKOUT
50 CAL ROW FOR TIME
STRENGTH
EVERY 2:00 X 5 ROUNDS
5 DEADLIFTS + 15 PUSH UPS
BUILDING IN WEIGHT ON DL,
START AT ~60%
WORKOUT
AMRAP 6 MINS
200M RUN
20 LUNGES
REST 3
STRENGTH
EMOM 10
2 POWER SNATCH
CONDITIONING WITH PARTNER
5 ROUNDS FOR TIME
40 ALT DB SNATCH #50/35
40 BOX JUMP
20 TOES TO BAR