Strength
Front squat
7 reps x 4 sets
Conditioning
20min AMRAP
75 DU
10/15 cal Row or AB
5 Front squat 155/185
*Waterfall style
*Team of 3
Strength
5reps x 5sets
Deadlift
Conditioning
3RFT
100 WBS 14/20
50 Lateral burpee box jump over 20/24
*Team of 2
Skill
3 Mid hang power snatch
(on the mat or plate)
Conditioning
15min AMRAP
15 Power snatch 55/75
10 S. Pull up
“Test day”
Conditioning
Black & blue
5RFT
10 Power clean 95/135
10 Burpee
Conditioning
22min AMRAP
15 DB devils press 35/50
30cal Row or AB
30 DB box step up 20/24
60 TTB
*Team of 3
Strength
Back Squat 3reps x 5sets
Conditioning
10Rounds For time;
10 Overhead Squat 65 / 95
10 WBS 14 / 20
*timecap 15min
Strength
Push Press 3reps x 5sets
Conditioning
18min AMRAP
21 Double Under (62 SU)
15 Push up
9 Shoulder Press 55 / 75
Oly Skill / Strength
4sets
1 Power Snatch +
1 Snatch Balance
Conditioning
3Rounds For time;
21 Chest to Bar Pull up
12 Burpee
9 – 7 – 5 Squat Snatch 95/135
*timecap 15min
Conditioning
3Rounds For time;
50 Deadlift 155 / 225
50 Toes to Bar
50 Box Jump Over
*teams of 3
*timecap 25min
Skill
3sets
30sec HandStand Hold (bg:wall facing)
Conditioning
20min AMRAP
15 One DB Hang Cluster 35 / 50
15 One DB Burpee
15 Strict HSPU