Strength:
Clean Pulls 3x3
Power Cleans 4x3
Squat Clean 4x2
Conditioning:
Row 20/18 cal
15 T2B
Row 22/20 Cal
15 Power Cleans 95/65
Row 24/22 Cals
15 T2B
Row 26/24 Cal
15 Power Cleans
Row 28/26 Cal
15 T2B
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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