1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains 2. Conditioning 3 Rounds: 60 DU 30 Cal Bike 15 Deadlifts (275/185) 3. Strength Accessory A. 3x6 Back Rack Bulgarian Split Squats B. 3x20 Weighted Sit ups (feet anchored) C. 3x6 Single leg Front Rack Step ups
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With a running clock...
1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5 minutes to work up to a heavy single Squat Snatch 6. 5 minutes to work up to a heavy single Front Squat 7. Conditioning 15 OHS, 135/95 15 C2B 15 Squat Snatches, 135/95 15 C2B 15 Front Squats, 135/95 15 C2B 15 Squat Cleans, 135/95 15 C2B Weightlifting
Snatch Build to 3RM Strength Front Squat + Jerk Build to Max Capacity 5 rounds for time of: 15 Ring Push-ups 10 Hang Power Cleans, 155 Weightlifting
Power Snatch Build to a heavy single Strength Deadlift Build to 2RM Capacity 4 Rounds for Time 200m Run 8 Power Clean (95/65) 6 Push Press (95/65) From 00:00 - 10:00
21-15-9 Thruster (65/45) Toe to Bar From 10:01-20:00 EMOM 10 Even - 45 Unbroken Double Unders Odd - 7 Ring Dips From 20:01-35:00 Front Squat Build to 1RM From 35:01-50:00 2K Row Weightlifting
Clean + Front Squat + Jerk 80%x1x5 Strength Back Squat 90%x3x3 Capacity 21-15-9 Thruster (135/95) Pull-Up Capacity For Time: 100 Cal Rower |
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