Warm-up & Mobility: 15 Minutes

Strength: Snatch – 2 sets of 3 reps at 70%, 2 sets of 3 reps at 75%, one set of 2 reps at 80%, one set of 2 reps at 85%, one set of 1 rep at 90%

Conditioning: “Tangerine”
AMRAP 12 min of –

• 9 TTB
• 6 Burpees onto 45lb plate
• 3 Wall Walks

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 2s Pause Squats – 20 minutes to hit 3 sets of 3 at a weight between 40 & 60%. Practice staying tight at the bottom of the squat

Conditioning: “No Quarter”
5 RFT (time cap 15 min)

• 5 Front Squat (155/105lb)
• 9 Pull-ups
• 13 KB Swing (32/24k)

 

Warm-up & Mobility: 15 Minutes

Strength: Bench Press / Push Press – work up to a heavy set of 2

Conditioning: Stripes

• Max Sit-ups in 2 min
• Max Push-ups in 1 min
• Max squats in 2 min

Rest 3 mins

• Long (800m) Weighted carry (50/35lb) OR longer (1 mile) unloaded run (your choice)

Rest 3 mins

• Max squats in 2 min
• Max Push-ups in 1 min
• Max Sit-ups in 2 mins