Conditioning

On the 2min x 4rounds

30 Air Squat

14 DB Push press 35/50

2min Rest

On the 2min x 4rounds

35 DU

7 Devils press 35/50

Strength
Deadlift 10reps x 3sets

Conditioning
5RFT
12 Deadlift 185/225
12 Bar over burpee

Strength

Bent over BB row 10reps x 5sets

Conditioning

21 -15 -9 For time;

DB Deadlifts 35 / 50

DB Hang Squat Clean Thrusters

Conditioning

For time;

3Rounds For time;

20 Box Jump Over 20 / 24

20 KBS 24 / 32

20 DB Burpee 35 / 50

Oly Skill

7sets of:

Hang Muscle Snatch(above knees) +

Snatch Push Press +

Snatch Balance

Conditioning

10min AMRAP

15 Air Squats – 15 OHS

15 BB Push Press 65 / 95

15 Power Snatch

Strength

Romanian Deadlifts 10reps x 5sets

Conditioning

For time;

60 Alter DB Snatch 35 / 50

60 Abmat Sit up

60 Alter DB Snatch 35 / 50

Conditioning
10min AMRAP
15 WBS 14 / 20
10 Pull Ups

2min Rest

10min AMRAP
21 DB Hang Power Cleans 35 / 50
21 Push ups

Strength

Weighted Under grip Pull up

1rep x 10sets

Conditioning

14min Ascending Ladder

2-4-6…

DB Snatch 50/70

Pendley Row 65/95

THUR
18min EMOM
12 Push up + 12 Air squat
10 DB or BB Power clean 35/50 , 95/135
10 Box jump over 24/30

Skill

Sotts press

3reps x 5sets

Conditioning

12min AMRAP

15 Hang power snatch 65/95

15 Push press

15 Bar hops (L+R=1)