Strength:
Jerks out of rack
3 x 4 Power Jerk (heavy)
3 x 2 Split Jerk (each side)
DB Accessory Work
4x10 each DB Seasaw Press
Conditioning:
20 Min AMRAP
Run 200
Bike 8/10 cals
Wall Balls x 10
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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