Strength & Conditioning
5 Rounds
400 m Run
20 Front Squat 95/65 (Rx+ 115/80)
15 Pull Ups (Rx+ CTB)
1 minute rest
*last round started by minute 30:00
Extra Credit
Gymnastics
1) 7 - 5 - 3
Muscle Ups
*- 20/17 Calorie Bike on the dash
2) 5 Rounds
10 Strict Pull Ups
15 GHD
20/15 Push Ups
1 minute rest
3) 3 max sets Muscle Ups, 3 minutes rest between
Strength
1) Snatch:
EMOM 7 Power Position Snatch
EMOM 7 Hang Snatch
EMOM 7 Full Snatch
2) 6 x 3 TNG DL @82%+
3) 6 x 2 Pause Front Squat:
2 @ 84%, 2 @ 86%, 2 @ 88%
Bootcamp
3 R; 1 min rest between rounds
20 Box Jumps
20 DB Push Press
20 Thread the Needle (10 each side)
20 Goblet Squats
20 Cal Row
20 Crunches
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