Monday
Strength
1) 10min emom
1 Clean & Jerk (Build to a heavy single)
2) Back squat 3 x 12
3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)
Conditioning
2km row for time.
1) 10min emom
1 Clean & Jerk (Build to a heavy single)
2) Back squat 3 x 12
3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)
2km row for time.
Bench press 4×15 (dumbells)
Deadlift 3×10
Hang power clean 4×4
For time
50 cal row
50 KB thrusters 16-12kg
50 Toes to bar
5 rounds for time:
500m row
400m run
30 Turkish get ups (light weight)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
10 x 2min Amrap
20 cal Assault bike
Sled Push (as far as possible for what ever time you have left in the 2 minutes).
rest 2 minutes between rounds.
Squat clean 5×3 (build to a heavy triple)
Split Jerk 5×2 (build to a heavy double)
5 rounds for time
300m row
50 double unders
3 rope climbs
20sec l-sit hold
5 rounds each for time
500m row or 30cal assault bike
15 Thrusters 40-30kg
1:1 work /rest, each partner does 5 rounds.
Deadlift 3-3-3-3-3
Push press 4-4-4-4
For time
30m double kb front rack lunge (16s)
12 Deadlift (143kg)
12 muscle ups
9 deadlifts (143kg)
9 Muscle ups
6 deadlift (143kg)
6 Muscle ups
30m double kb front rack lunge (16s)
5 rounds
10 Thrusters (50kg)
400m run rest 1 minute
Weighted pull-ups 5×5
Weighted ring dips 5×5
3 x 1km row
Rest 2 min between rounds.
Hang power clean 3-3-2-2-1-1
Behind the neck strict press 4-4-4-4
