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Strength. Final week.

Back squat. Build to heavy single.

3×1@90%.

Accumulate 20-25/arm. SA RR.

Conditioning.

8min Amrap.

12 DB OHRL (R).

24 DBC.

12 DB OHRL (L).

12 PU.

Conditioning.

30min Amrap. Teams of 2.

800m Run.

40 PP. (Partner Dead hang).

40 T2B. (Partner holds BB OH).

Oly.

Clean & Jerk. Build to heavy single.

Conditioning.

6min Amrap.

4 TH.

8 BJSD.

12 KBS.

Skill.

Med ball clean

DB Renegade rows

Conditioning.

4rds 60sec @each movement.

1. MBC

2. SU

3. RR

4. AAB

5. Rest

Strength. Week 8.

A1. CGB.

A2. Deficit Shspu + Khspu.

Conditioning.

12min Amrap.

35 DU

15 PP

35 DU

15 CTB

Strength. Week 8.

Back squat. Build to heavy 3.

Then.

3×3 @90% of 3RM.

3 x Strict pull up Amrap-1

Conditioning.

7min ladder

3,6,9,12 etc

PC

T2B

Strength. Retest.

Power jerk 1RM. Compare to 3/4/18.

Conditioning. Repeat. Compare to 3/4/18.

2x8min amraps. 3min Rest.

A.

20 WB

10 NJB

200m run

B.

20 DB C&J

10 NPBBJ

15 SU

Conditionng.

30min. Teams of 3.

60/45 AAB/Row cal

3rds of Axle bar DT

12 DL

9 HPC

6 PJ

Skill. Split jerk

Conditioning.

3x5min Amrap/3mn rest.

5 Burpee over KB

10 KBS

15 WB

Strength. Week 7.

A1. CGB

A2. Shspu

Conditioning.

50 HPC

50 WTD SU

50 AAB/Row/800m Run (pick one that needs most work)

50 DB BSO