Strength
1) Heavy tall snatch
2) Heavy high hang snatch
3) Fitness: Deadlift, Linear Progression 4×2 (add between 5 and 10 pounds)
Performance: Deadlift 3×65%, 3×75%, 3+ @85%
Conditioning
5 Rounds for time of:
Strength
Bench Press: 3×5 Linear Progression
Add between 2.5-5 pounds from last workout, if you are bench less than 100 pounds, add 2.5
Conditioning
10 minutes, as many rounds as possible:
Strength
12 minutes EMOM:
Odd: 1 clean + 1 hang clean + 1 Jerk
Even: 1 x 16′ rope climb
Conditioning
5 rounds for time of:
-2 min rest-
Do not game runs, go hard.
Strength
Fitness: 3×5 LP
Performance: 3×65%, 3×75%, 3+ x85%
Conditioning
3 rounds for time of:
Going to miss these guys!
Working in teams of four complete as many reps as possible in 8 minutes:
4 minutes to transition, then, 3 Rounds of:
Each athlete moves to one of these four stations and completes the work. Athlete takes a knee until all members are done at their respective station. Once all four athletes have completed their first station, rotate to the next station and so forth until all four stations have been completed and each athlete has completed each station three times.
Atomic Teamer