STRENGTH
FRONT SQUAT WAVES -WK1
3 SETS OF 5-3-1
55-65-75%
WORKOUT
FOR TIME
1000/800M ROW
50 ALT DB SNATCH #50/35
25 BOX JUMPS 30/24"
CONDITIONING
EMOM 10
O-12/10 CAL MACHINE
E- MAX PUSH UPS
AMRAP 25
400M RUN
40 WALKING LUNGES
20 WALLBALLS
WORKOUT
IN TEAMS OF 3
4 ROUNDS OF
30 PARTNER DEADLIFTS #225/155
30 SYCHRO BURPEES
15 WALL WALKS
STRENGTH
SNATCH COMPLEX
5 SETS OF 1* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OH SQUAT
WEEK 5 AT 85%+ SNATCH MAX
CAN BUILD!
TRY TO REMAIN TNG DURING COMPLEX
REST 2:00-3:00 BETWEEN SETS
SKILL
REVIEW KIPPING PULL UPS, SPEND 10:00 WORKING
STRENGTH
EMOM 10
E- 10 PUSH PRESS, FROM FLOOR + BUILD IN WEIGHT
O- 5-10 KIPPING PULL UPS
*SCORE IS HEAVIEST WEIGHT + TOTAL PULL UPS
STRENGTH
FRONT SQUAT WAVES -WK1
3 SETS OF 5-3-1
50-60-70%
WORKOUT
AMRAP 12
200M RUN
10 DB HANG SQUAT CLEANS
20 AB MAT SIT UPS
#50/35S
CONDITIONING
EMOM 12
E- 14/12 CAL ROW
O- 10 DB PUSH PRESS, SHOULD REMAIN UB
FOR TIME
1000M ROW/SKI (BIKE X2)
50 BURPEE BOX JUMP OVERS 24/20"
FOR TIME
WITH A PARTNER
150 THRUSTERS #95/65
300 DOUBLE UNDERS
150 KETTLEBELL SWINGS #53/35
300 DOUBLE UNDERS