Strength:
Barbell Floor Press 4x10 (should be very heavy, dead stop with elbows on ground)
Strict Pull-Ups 4x10
+
Pendlay Rows 4x10
Conditioning: EMOM:
20 min EMOM:
Min 1: Hang Power Cleans x 10 135/85
Min 2: Push Press x 10 135/85
Min 3: Snatch Grip Deads x 10 135/85
Min 4: Wall Balls x 15 20/14
Extra Credit: (if time allows)
100 KB Russian Twists
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute