Strength:
Barbell Complex:
6 Rounds Build Each Set (cycle the reps, 1 min rest)
Power Clean x 1
Hang Power Clean x 1
High Hip Power Clean x 1
Push Press x2
Front Squat x 4
Conditioning:
4 Rounds For Time:
100 Dubs
Box Jump Overs x 10
Pull-Ups x 12
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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