Strength:
Front Squat 5x5 4 tempo 725%
SL DB RDL 3x10e
16 min EMOM:
Min 1: 5 Squat Cleans 185/115
Min 2: 10 Burpees Over Bar
Min 3: 10 Deadlifts 185/115
Min 4: 10 DB Snatches
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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