Strength: Back Squat 5X3@75%
BBG:
10 minutes to fing a 3RM touch-and-go Power Snatch
10 minutes to find a 3RM touch-and-go Power Clean and Power Jerk
Conditioning:
For time:
75 Double-unders
50 Burpees
25 Hang Power Snatch
50 Burpees
75 Double-unders
BBG:
Find a 3RM Clean at Power Position + 1 Jerk
Strength:
2A) 3X10 Split Press
2B) 3X8 Pendlay row
Conditioning:
12-8-4
TGU
Muscle-up
BBG: Find a 3RM Snatch from Power Position
Strength:
Back Squat 5X3@70%
Conditioning:
3 rounds for reps:
1" ME Rope Climbs 30 sec. rest 1" ME HSPU 30 sec. rest 1" ME Double-unders 30 sec. rest
Skill:
1) Tabata Double-unders
Strength:
2) Find a 1RM Deadlift
BBG: 1) Find a 1RM Clean and Jerk
Strength:
2) Find a 1RM Bench Press
Conditioning/Strength/Skill:
3) Run 1 Mile for time
or...
Find a 1RM Weighted Pull-up
or...
30 Muscle-ups for time.
or...
Go for your first muscle-ups, 10" time cap.
BBG: 1) Find a Back Squat 1RM
Strength:
2) Find a 3RM Barbell Turkish Get-up
BBG: 1) Find a Snatch 1RM
Strength:
2) Find a Press 1RM
Conditioning:
3) “Helen”
3 rounds for time: 400m run 21 KBS 12 Pull-ups
Strength: 1A) Back Squat 5X40, 5X50, 5X60, R90 1B) HSPU or Push-up 3X10, R60
Conditioning:
20" AMRAP:
10 Turkish Get-ups (Alternating arms, 5 each) 10 Lateral Burpees 400m run
BBG: 1) Jerk 7X1@80%
Strength:
2A) Bench 40X5, 50X5, 60X5, R60 2B) 3X8 Strict pull-up (unweighted)
Conditioning:
3) 12" AMRAP:
Run 1 mile With remainder of 12": ME Dubs
Competition:
4) Sub Muscle-ups, for Dubs--if you have them
Conditioning: 1,000 Burpees for time.
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