Strength
Build to a heavy 1 rep Back Squat
Conditioning
Teams of 3
For Time: (15 minute time cap)
60 OHS 115/75 (Rx+ 135/95) **
60 TTB (Rx+ 75)
60 Front Squat 135/85 (Rx+ 165/115) **
60 CTB (Rx+ 75)
60 Back Squats 155/105 (Rx+ 205/145) **
** Bar can't touch the ground
Extra Credit for the Week
Endurance
4 Rounds
20/17 Calorie Bike
400 m Run
20/17 Calorie Bike
2 minute rest
Gymnastics
1) 5 Rounds
:20 max strict HSPU
1:40 rest
2) 3 x max rep MU, 2 minutes rest
3) AMRAP 8
20 m HS Walk
15 GHD sit ups
10 m double KB OH Lunge 55/35
4) 50 strict Pull Ups for time
Strength
1) E3MOM 21 (7 sets)
2 Squat Cleans
2 @ 83%, 2 @ 87%, 3 @ 90%
2) 7 Sets
1 Power Position Snatch
1 Hang Snatch
1 Full Snatch
3) 5 x 5 Front Squat @ 82%, every 3 minutes
Bootcamp
AMRAP 30
A)
5 Goblet Squat Pump
5 Slow Goblet Squat
10 Weighted Bulgarian Split Squat (10 each leg)
20 Weighted Reverse Lunge
30 Double Scissor Squats
B)
1 Wall Walk + HS Hold
15 Ring Rows
15 Push Ups
C)
15 Cal Bike
30 Flutter Kicks
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