Strength:
Front Squat
8,8,6,6,4,4
Building in weight RPE of 8
Heavy Reverse Barbell Lunge
3x10
DB Split Stance RDL
3x10 each
Conditioning:
4 Rounds:
Row 500m
TNG Cleans x 6 155/115
Pull-Ups x 15
comp track 4 Rounds:
Row 500m
TNG Cleans x 8 155/115
Muscle Ups x 5
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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