FRONT + BACK SQUAT 4 Front Squats + 8 Back Squats 5 sets @ 55-60% of 1RM F. Squat CONDITIONING For Time: w/partner (split reps equally) 60 Pull Ups 50 Power Snatch/Clean 40 C2B Pull Ups 30 OHS/F. Squats 20 Bar Muscle Ups 10 Squat Snatch/Clean Snatch (95/65) Clean (135/95)
STRICT PRESS + HSPU 4 sets of 10 strict press + 5+ HSPU build to heaviest strict press CONDITIONING For Time: 6 Alt. Rounds w/partner (3 each) 9 deadlifts (95/65) 6 Hang Power Cleans 3 Push Jerks 50 Lateral Burpees 6 Alt Rounds w/partner 9 Deadlifts (115/85) 6 Hang Power Cleans 3 Jerks 50 T2B Read more about Tuesday 11.24.20[…]
BACK SQUAT 1 Pause + 2 Back Squats 18min to heaviest CONDITIONING (w/partner) AMRAP 18 19 Calorie Row 19 Wallballs “Follow the leader” P2 starts row when P1 finishes row P1 starts row when P2 finishes Wallballs
SNATCH COMPLEX 15min to BEST (build in weight) 1 Power Snatch + 1 Pause OHS + 1 Hang Squat Snatch Modified Complex: 1 P. Snatch + 2 Hang P. Snatch CONDITIONING AMRAP 12 15 T2B 10 Deadlifts (95/65) 5 Hang Squat Snatch (modified: 5 Power Snatch: G2O)
ACTIVE RECOVERY DAY EMOM 30 :30sec Assault Bike :30sec Wallballs :30sec Burpees :30sec KBS :30sec Box Step Ups :30sec Sit-ups
BODY ARMOR 5 Rounds: 7 Bench Press + 14 BB Bent Row + 28 Band Pulls build to heaviest set of Bench and BB Row CONDITIONING 3 Rounds of: AMRAP 4 / REST 4 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jumps R1: 135/95 R2: 115/85 R3: 95/65
WARM UP 3 Rounds: 5 Bear Complexes (start w/empty BB and build) 10 Ring Rows 10 Knee Raises CONDITIONING For Time: 800m Run 25 Thrusters (115/85) 25 C2B Pull-ups 600m Run 25 OHS (115/85) 25 T2B 400m Run 25 Power Cleans 25 Pull-ups
BACK SQUAT 1 Pause (3sec) + 3 Back Squats build to heaviest complex in 15min CONDITIONING AMRAP 15 10 Alt. DB Hang Clean + Jerk (50/35) 10 DB Reverse Lunges (5 each side) 10 Alt. DB Snatch 10 Alt. DB Deadlift Burpees
STRICT PRESS + BAND PULLS 4 sets of 12 Strict Press + 40 Band Pulls build in weight 2 PUSH JERKS + 1 SPLIT JERK 4 sets of 2 Jerks + 1 Split build in weight CONDITIONING 5 RFT 35 Double Unders (50 singles) 9 Deadlifts (135/95) 6 Hang Power Cleans 3 Push Jerks
CONDITIONING 5 Rounds NOT for Time: 30sec Assault Bike 15 Power Snatches (75/55) E80 Farmers Carry 400m Run
