STRENGTH: 20’ to Establish 1RM Cluster CONDITIONING: For Time 50 Thrusters 135/95 EMOM including 0:00 4 Box Jump Over 24”/20” ACCESSORIES: 8×1 Single Leg Box Jump 8×2 Speed Banded Deadlift @50% 1RM 5x5ea Back Rack Lunge Position Squat 3×8 Barbell Back Supported Hip Thrusts 4×30”
For Time: Teams of 2 100 cal bike 100 back squats (95/65) 100 box jump overs *Partners will switch out every 30 seconds and complete as much work in the 30 seconds.
STRENGTH: 9×3 speed banded bench press @50% 1RM (3×3 narrow 3×3 regular 3×3 wide) Red + 200 org -200 30” rest between sets 1×8 narrow grip bench press top set(no bands) @70% will go +5lb each week made Or 1×5 regular grip bench press top
STRENGTH: 20’ to Establish 1RM Squat snatch Conditioning: 12’ EMOM: Odd- 3 snatches 80% found today Even- 250m/200m row ACCESSORIES: 8×1 box jump over box jump 8×1 speed sumo deadlift @65% 5×3 kang squat 3×10 GHR 4×10 strict toes to ring 1×100 banded rounded back
“Active Recovery/Open Gym” 8x500m ski 2’ recovery work between sets Extra credit: 400m heavy sled drag -pulling sled in reverse with hands.
STRENGTH 15’ to establish: 1RM banded regular grip bench press CONDITIONING 21-15-9 Deficit handstand push ups Knees to elbows Accessories: 5×2 shoulder press 5×8 tempo deficit tempo HSPU 45/35 (41X1) 5×2 Hang muscle snatch 1×200 OH band pull aparts 4×45” banded side plank CARDIO 10
“Hotshots 19” 6 rounds 30 air squats 19 power cleans 135/95 7 strict pull ups 400m run ACCESSORIES 8×1 Broad jump 3×12 Snatch deadlift to above knee 5×2 TNG squat snatch 4×45”Goblet squat static hold at bottom 106/70 5’ banded march step ups holding MB
For Time (with a Partner): 50 Synchronized Wall Ball Shots (20/14 in 9/10 ft) 30 Cleans (135/95 lb) 50 Synchronized Wall Ball Shots (20/14 in 9/10 ft) 20 Cleans (185/135 lb) 50 Synchronized Wall Ball Shots (20/14 in 9/10 ft) 10 Cleans (225/155 lb)
