Conditioning: 5 RFT – 200m Run 16 MBC#20/14 12 Alt. Pistols 8 Burpee Box Jump Overs 24/20 4 Ring MU Cash-Out: Power Clean + Push Jerk: Heavy Single
Conditioning: 5 RFT – 200m Run 16 MBC#20/14 12 Alt. Pistols 8 Burpee Box Jump Overs 24/20 4 Ring MU Cash-Out: Power Clean + Push Jerk: Heavy Single
Weightlifting: Snatch High-Pull + Hang Snatch (at knee): 5 moderate weight sets Conditioning: 5 Rds – 3:00work, 1:00rest 15 WBS#20/14 15 T2B ME Power Cleans#135/95 – 155/105 – 185/125 – 205/145 – 225/155
Strength: Front Squat – 70/2 – 75/2 – 80/2 -85/2 – 90/2×2 Conditioning: 2 RFT – 50cal AAB + 50 BB/DB Thrusters
Strength: Back Squat – 70/6 – 75/3×6 Conditioning: 21-15-9 DB Snatch#70/50 + Burpees over DB 15-12-9 cal Ski + WBS#30/20 12-9-6 BMU + cal Bike
Weightlifting: 6 sets – 2 Push Jerks + 1 Split Jerk Conditioning: 10-20-30-40-50 DB Snatches 15 Burpee Box Jump Overs
2 Rounds -
:30 Plank
1:00 Downward Dog
:30 Upward Dog
:30 Can-openers/arm
:30 Swimmers/arm...
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Strength: Back Squat -
6x3 @ 60/70/80/75/80/85%
Conditioning:
3 RFT -
21/...
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Skill:
EMOM x 12min - :45W/:15R
A - 6min
1. Farmer's Hold
2. Wall Sit
B - 6min
1. Hands...
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