Strength:
Build to a heavy single Clean & Jerk
then 3x2 @ 65% of heaviest weight.
Conditioning:
9 min AMRAP
Thrusters, Box Jump-Overs 95/65
4,4
6,6
8,8
10,10
And continue on….
Don't forget the holiday party this weekend!
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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