Strength 4 sets: Back Squat x 5 @ 32×1 Tempo 55-60% 1RM Rest :60 Single Leg RDL x 10/10 Rest :60 Conditioning 10:00 AMRAP: 30 Double Unders (Scales to 15 dubs or 50 singles) 12 Deadlifts 9 Hang Power Cleans 6 Front Squats Rx’d: 155#/103# Barbell Intermediate: 125#/83# Scaled: 95#/63
Strength 4 sets: Bench Press x 8-10 @ 7-8 RPE Rest :60 Single Arm Bent Over Rows x 10/10 Rest :60 Conditioning Complete for time: 750m Row 5 rounds: 10 C2B Pull-ups 10 Burpee Box Jumps Overs (24″/20″) Finish with 250m Row Sprint
Olympic 6 x 3 High Hang Squat Cleans – Every 2 minutes Build to heavy set of three with no misses Conditioning In 4:00, complete as many rounds + reps as possible of: 10 Toes-2-Bar 15 DB Push Press (50#/35#) 20 Jumping Air Squats Rest 2:00 between rounds, complete 3 total rounds. Start each round …
