Strength: 20 Rep Back Squat 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: For Time 800m Run 100 Squats 100 H2H Swings 24/16kg 100 T2b 800m Run Accessory: 4x 10 Plank Reach
Strength: ( make -up ) 20 Rep Back Squat 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work 5 Rounds: AMRAP 2:00 5 Thrusters 135/95 20 Mountain Climbers Rest 1:00 Accessory: 3x
Strength: Overhead Squat ( skill work ) Work 1) Snatch: 20 minutes to a max for the day 2) Clean and Jerk: 20 minutes to a max for the day B 3) Front squat: 20 minutes to a max single for the day
Strength: 20 Rep Back Squat 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: For time complete: 800m Run 20 Squats 600m Run 30 Squats 400m Run 40 Squats 200m Run 50 Squats Ac
Strength: ( make -up ) 20 Rep Back Squat 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat 5×3 Deadlifts @ 85% + Chin Up 3 x Max Reps Work 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 2
Strength: 15 Minutes to establish heaviest clean and Jerk for the day.. Ensure Proper warm- up. Work 30-20-10 reps; Power Clean 75# / 135 # Lunge 75# /135 # Bar Push-ups* *hold and stabilise the power clean & lunge ba
Strength: Hang-Power Snatch, 3-3-3-3-3 Work For Time: Run 1 Mile 3 Rope Climbs (15’) Run 800m 2 Rope Climbs Run 400m 1Rope Climb 500m Row 1 Rope Climb * rope climbs only to 15 feet. not all th