Category: Uncategorized

Strength. Week 9.
A1. Back squat.
A2. WTD Pull up.

Conditioning.
7min Amrap.
21 WB.
15 Alt DB SN.
9 PU.

Skill.
Split jerk

Conditioning.
2rds 2min work. 2min rest.
(Alternate between A & B).
A.
250m/200m row. In remaining time
Amrap BBJO
B.
500m/400m AAB. In remaining time
Amrap KBS

Strength. Week 8.
A1. Deadlift.
A2. Strict Ring dip.

Conditioning.
7min Amrap.
5 Shspu
10 PC

Oly.
16min. E2M 2 LH Snatch.

Conditioning.
800m Run
40 Brp over BB
20 HPS

Conditioning.
30min. Teams of 3.
A. 500m/450m Row
B. Amrap. 5 CTB. 10 DB BSO. 15 SU
C. Rest
Rotate movements when Athlete completes row.

Strength. Week 8.
A1. Back squat.
A2. Strict WTD pull up.

Conditioning.
8rft in pairs YGIG
20 DU
10 DB FS
10 BJ

Skill.
Power Jerk.

Conditioning.
15min Amrap in pairs.
500m Row.
40 Synchro ASQ.
30 PJ.

Strength. Week 7.
A1. Deadlift.
A2. Strict Ring Dip.

Conditioning.
12min omem.
1. 15/12 Cal row.
2. 5 Brp + 5 DL.
3. 10 Alt DBS + 5 BBJO

Oly.
16min. E2M.
1 LHC + 1 SJ

Conditioning.
9-7-5-3
HC
BMU

Conditioning.
3x7min/3min Rest.

A.
12 BJ.
9 WB.
6 T2B.

B.
200m Run.
50 DU.

C.
12/9 AAB cal.
9 DB PC.
6 DB PP.