1. Strength – For Weight Every 2 min for 6 Rounds 4 Squat Clean & Split Jerk @70-75% Drop and Reset 2. Interval – For Time 10 Alternating DB Snatch 22,5/15 10 Toes to bar 200 mt MB carry run Rest 1:30 20 Alternating DB Snatch 20 Toes to bar 200 mt MB carry run […]

Mercoledi 11 Marzo 1. Strength – For Weight 3″ Deficit Deadlift 10 rep × 3 rounds @62.5% 1b. Skill Muscle Ups 2. Conditioning – For Reps AMRAP 14 Minutes 20 Wallballs 3 Muscle Ups 30 Wallballs 5/4 Muscle Ups 40 Wallballs 7/5 Muscle Ups

1. Strength – For Weight “Touch and Go” Push Jerk 9-7-5-2 Start around 70% 2. Interval 21 Calorie Row 14 Thrusters 50/30 5 Rope Climbs Rest 3:00 5 Rope Climb 14 Thrusters 50/30 21 Calorie Row Rest 3:00 21 Calorie Row 14 Thrusters 50/30 5 Rope Climbs Target Time: 18-20 minutes

1. Strength – For Weight Every 2 min for 8 rounds 2 Squat Clean @80% 2. Conditioning  15-12-9-6 Chest to Bar Pull Ups Power Snatch 60/35 Target Time: 5-9 minutes *More Options – Chin over bar pull ups – Lighter barbell

“LUKE” For Time 400 meter Run 15 Clean-and-Jerks (70/45) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (9/6) 400 meter Run 45 Kettlebell Swings (24/16) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (70/45) 400 meter Run

1. Strength Find a 1RM Above Knee Hang Squat Snatch 2. Conditioning AMRAP 40 DB Thrusters 15/10 40 DB Box Step Overs Rest 2:00 30 DB Thrusters 30 DB Box Step Overs Rest 2:00 20 DB Thrusters 20 DB Box Step Overs

1. Strength – For Weight Squat Clean & Split Jerk 6×4 @70% Drop and Reset Rest as Needed 2. Conditioning – For Reps AMRAP 12 Minutes 9 Lateral Burpees 9 HSPU 9 Deadlifts 90/70 Target Score: 6-9 rounds

1. Strength – For Weight 3″ Deficit Deadlift 10×3 @60% 1RM Conventional Deadlift Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee. 1.b Skill HS Walk 2. Conditioning 8 Clean and Jerk 70/50 18mt HS Walk 8 Clean and Jerk 45 […]

1. Strength Find a 1RM Squat Clean 2. Conditioning AMRAP 18 Minutes Run 400m 16 HSPU 14 Kettlebell Swings 32/24 100m = 1 rep

1.Strength EMOM 8 min Hang Squat Clean 1 @90% of your 1RM 2. Conditioning Every 4 Minutes for 3 Rounds 13 Burpee Box Jumps 11 Clean and Jerk 65/45 8/6 Muscle Ups *More Options Muscle Ups: fewer reps, bar muscle ups, jumping ring muscle ups, burpee chest to bar pull ups