STRENGTH
EVERY 2:00 X 6 SETS
2 PAUSE* POWER SNATCH + POWER SNATCH
*PAUSE AT KNEE FOR :02
STRENGTH
BACK SQUAT
3X6
START AT 70-75% AND BUILD
REST 2-3 MINUTES BETWEEN SETS
CONDITIONING
EVERY 5:00X 4 SETS
400M RUN
15 FRONT SQUATS
10 BURPEE PULL UPS
STRENGTH
SPLIT JERK REVIEW
10X1 WITH :03 HOLD ION CATCH
CONDITIONING
LEPRECHAUN PUMP
3 RFT
17 CAL ROW
20 PUSH PRESS #50'S/35'S
25 PUSH UPS
CONDITIONING
EVERY 2:00 X 5 SETS
15 ALT. HANG DB SNATCHES
15 V-UPS
REST 4:00
EVERY 2:00 X 5 SETS
10 OVERHEAD SQUATS
10 TOES TO BAR
REST 4:00
STRENGTH
EMOM 10
O- 6 FRONT RACK LUNGES, EACH SIDE
E- 12 RUSSIAN KETTLEBELL SWINGS #70/53
CONDITIONING
AMRAP 12
100M FARMERS CARRY
10 SHOULDER TO OVERHEAD #115/75
20 AIR SQUATS
CONDITIONING
5RFT WITH PARTNER
50-40-30-20-10*
DUAL DB HANG POWER CLEANS
ABMAT SIT UPS
*400M PARTNER RUN TO BEGIN EACH ROUND
SPLIT REPS AS WANTED
#50/35'S
STRENGTH
5 SETS OF
5 STRICT PULL UPS
10 BARBELL BENT OVER ROWS
CONDITIONING
EMOM 15
1- 10 BENCH PRESS #95/65
2- 15 PUSH UPS
3- 40 DOUBLE UNDERS
STRENGTH
5X2 FRONT SQUATS FROM FLOOR
*GOAL IS HEAVIER 2 WEEKS AGO
WORKOUT
3RFT
30 WALLBALLS #20/14
30 BOX JUMP OVERS 24/20"
SKILL
HSPU REVIEW
12 MINUTES TO EXPLORE PROGRESSIONS
WORKOUT
EVERY 4:00 X 4 ROUNDS
300M ROW
10 HANG POWER SNATCH #75/55
MAX HSPU IN REMAINING TIME
REST 1:00