Strength:
A1) Deadlift:
5x3 @80% (every 90 seconds)
- this should be a very challenging weight
B1) Medball Hollowbody Rocks
4x15 20/14
Conditioning:
4:00 min on / 1:30 min off x 3 Rounds
250m Row
10 HSPU or HRPU
6 Deadlifts 225/155
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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