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
STRENGTH
10 MIN TO BUILD TO 1 REP SQUAT CLEAN
WORKOUT
AMRAP 20
5 HANG SQUAT CLEANS #135/95*
10 BURPEES OVER BAR
15 WALLBALLS
STRENGTH
5 ROUNDS FOR QUALITY
5 STRICT PULL UPS
10 BANDED TRICEP EXTENSIONS
EVERY 3:00X5 ROUNDS
7 DB DEADLIFT
7 DB HANG POWER CLEANS
7 DB SQUAT
70 DOUBLE UNDERS
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 6 -
5-10 HSPU
STRENGTH CONDITIONING
EMOM 15
1- 6 PUSH PRESS* (OFF RACK-BUILDING IN WEIGHT )
2- 12/10 CAL ROW
3- 3-5 WALL WALKS