Strength & Conditioning
Partners, Leap Frog Style
AMRAP 20
A) 10/8 Calorie Bike (Rx+ 12/10)
B) 10 TTB (Rx+ 15)
C) 7 Clean & Jerks 115/80 (Rx+ 135/95)
Bootcamp
AMRAP 12; Rest 2 minutes
AMRAP 10; Rest 2 minutes
AMRAP 8
10 DB Power Clean & Jerk
20 m Double DB Walking Lunge
20 RKBS
Extra Credit
Gymnastics
1) Complex
1 Strict Pull up + 1 Kip Pull Up + 1 Kip CTB
2 Strict + 2 Kip + 2 CTB
3 Strict + 3 Kip + 3 CTB
...
2) Acuumulate Strict HSPU
Int: 40/RX 50/Rx+ 60
every break take 1 minute off
if less than 2 add assistance
Weightlifting
1) Strict Press & Deadlift
5 reps @ 65%
5 reps @ 75%
max reps @ 85%
2) 6 sets of 3 TNG Squat Clean
3) EMOM 7
1 Front Squat @ 90%
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