Accessory 3 sets for quality: A1. Banded Monster Walks (20yds forward – 10yds lateral – 20yds backwards – 10yds lateral) A2. Double Kb Bent Over Rows x 10-12 @ 21×1 Tempo A3. Weighted Plank Hold x :45-:60 Conditioning For time: 800m Run -Rest 2:00- 75 Wall Balls (20#/14#) -Rest 2:00- 30 Power Cleans (155#/103#)
Strength A1. 5 x 3 Strict Press + 3 Push Press (Building) Rest :45 A2. 5 x 8/8 Double DB Single Leg RDL Rest :60 Conditioning For time (15:00 time cap) 20 Double Unders 2 Bar Muscle-ups (Scale 5 Pull-ups + 5 Push-ups) 40 Double Unders 4 Bar Muscle-ups (10 Pull-ups + 10 Push-ups) 60 …
Strength/Power Every :90 for 6 sets: Power Clean x 1.1.1 *3 reps per set. Give yourself 5-10 seconds between reps. Start moderate weight (~60% Power Clean max) and build to a heavy triple. Condtioning 4 x 3:00 to complete the following: 300m/250m Row 20 Kb Swings (60#/44#) Max Rep Target Burpees (6″-10″ above standing reach) …
