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 – 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 – 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 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

“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