Strength:
Barbell Push Press 5x5 building
DB Renegade Rows 4x10
Pendlay Row 4x10
Conditioning:
20 SDHP
KB Snatches x 20
Row 15/12 cals
18 SDHP
KB American Swings x 18
Row 14/11 cals
16 SDHP
KB Snatches x 16
Row 13/10 cals
14 SDHP
KB American Swings x 14
Row 12/11 cals
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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