STRENGTH
TNG SQUAT SNATCH 5X3
BUILD IN WEIGHT
PARTNER WORKOUT
2:00 WORK/1:00 REST X 8
WITH PARTNER
RUN 200M
THEN AMRAP*
ALT. DB SNATCHES #50/35
WALL BALLS #20/14
SKILL
EMOM 10
O- 100FT KB FARMERS CARRY*
E- 10 TTB
*PUSH LOAD ON CARRY
WORKOUT
AMRAP 12
10 DEADLIFTS #185/125
15/12 CAL ROW
10 LATERAL BURPEES
SKILL
DOUBLE UNDER REVIEW
THEN EVERY
3:00X5
30 DOUBLE UNDERS
3-5 WALL WALKS
CONDITIONING
4 RFT
200M RUN
25' DB OVERHEAD WALKING LUNGE,RIGHT ARM
200M RUN
STRENGTH
BENCH PRESS
5x4 WITH TEMPO 31X1
START AT 75% AND BUILD
WORKOUT
9/11 TRIBUTE
9 RFT
11 DB SHOULDER TO OH #50/35
11 DB BOX STEP OVERS
SKILL
BARBELL CYCLING
EMOM 10
3 HANG POWER CLEANS,
BUILDING WORKOUT
28-21-15-9 CAL ROW
ALT DB POWER CLEAN #50/35
STRENGTH
BACK SQUAT
7-5-3, 7-5-3
START AT 60% BUILD EACH SET,
SECOND WAVE SHOULD BE HEAVIER WEIGHTS THAN FIRST
WORKOUT
3RFT
21 AMERICAN KBS
15 GOBLET SQUATS
STRENGTH
3 SETS OF
3 TURKISH GET-UPS, EACH ARM
5 WEIGHTED BOX STEP UPS, EACH LEG
*HOLD KB OR DB IN GOBLET POSITION
CONDITIONING
5 RFT
400M RUN
1000M BIKE*
BARBELL WARM UP
THEN
PARTNER CONDITIONING
AMRAP 20 (YOU GO, I GO)
10 HANG POWER CLEANS #115/85
15 PUSH UPS
REST 5:00
DIRECTLY INTO
3RFT
CONDITIONING
3 RFT
400M RUN
15 SQUAT SNATCHES #135/95
20 CHEST TO BAR
ACCESSORY STRENGTH
3-5 SETS OF;
5 HEAVING SNATCH BALANCE OFF RACK
5 ZOTTS PRESS
STRENGTH
5 SETS
10 SINGLE LEG RDL, EACH LEG
20 BANDED GLUTE BRIDGES
WORKOUT
AMRAP 15
300M ROW
10 DUAL DUMBBELL CLEANS
10 BOTTOM HALF BURPEES, HANDS ON DUMBBELLS