GOOD LUCK IN MADISON REESE!!!! STRICT PRESS/STRICT HSPU 20min to complete 5 working sets of 6-10 reps CONDITIONING FOR TIME: 800m Run 21 Hang Power Cleans (115/80) 400m Run 15 Hang Power Cleans 200m Run 9 Hang Power Cleans

BACK SQUAT 3 x (3-2-1) @ 80-85-90% 1 set of 8 @ 70-75% SNATCH DRILLS Snatch DL + Snatch HP + Power Snatch establish best Complex in 10min CONDITIONING ”Shane” w/partner 100 Power Snatches (75/55) 44 Burpees split Reps equally

CLEAN COMPLEX 1 P. Clean + 1 F. Squat + 1 Push Jerk 15min to HEAVIEST CONDITIONING AMRAP 3 (rest 3) 3 P. Clean (135/95) 3 F. Squat 3 P. Jerk AMRAP 3 (rest 3) 3 P. Clean (155/105) 3 F. Squat 3 P. Jerk AMRAP 3 3 P. Clean (185/125) 3 F. Squat 3 Read more about Friday 7.27.18[…]

CONDITIONING 5 Rounds NFT 15/10 Calorie Bike 10 Hang Power Cleans (95/65) 15/10 Calorie Row 30m Hi/Lo Prowler Push

CONDITIONING 3RFT 3 Rounds: 7 Thrusters (75/55) + 7 Pull-ups + 7 Burpees 400m Run CORE 2 Rounds :30sec Elbow Plank :30sec Right Side Plank :30sec Left Side Plank 30 Adbmat SitUps

STRICT PRESS/HSPU 4 sets of 8-10 15min build to heaviest/hardest CONDITIONING 21-15-9 Deadlift (275/185) 60-65% of 1RM Box Jump (30/24)

BACK SQUAT 3 x (5-3-1) @ 77-82-87% CONDITIONING AMRAP 10 10 Alt. DB Snatch (50/35) 10 Burpees

POWER SNATCH COMPLEX Snatch Deadlift + Low Hang Power Snatch 15min to heaviest CONDITIONING 5 Rounds NOT for time 15 Calorie Bike 15 Wallballs 15 Calorie Row

ACTIVATION 3 Rounds 200m Run, 7 KBS, 5 Pull Ups CONDITIONING ”HELEN” 3 Rounds 400m Run, 21 KBS (53/35), 12 Pull Ups $OUT Bar MU Practice :30sec Assault Bike + “X” Bar MU

STRICT PRESS + HANG POWER CLEAN 4 ROUNDS 8 Strict Press + 8 Hang Power Cleans build to mod/heavy each round transition right to HPC after SP CONDITIONING (Teams of 3) AMRAP 7 50 Hang Squat Cleans (115/75) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3min AMRAP 7 50 Deadlifts (185/125) Read more about Monday 7.09.18[…]