Strength
Fitness: Complex of 1 Snatch Deadlift + 1 Hang Snatch
Performance: Complex of 1 Hang Snatch + 1 Snatch 2″ from Floor
Conditioning
20 minutes, every minute on the minute:
Strength
We are introducing a Performance track for the bench press today. If you have been making consistent progress with the Fitness LP, stay on it. You can use different tracks for different lifts.
Fitness: Bench Press 3×5, Linear Progression
Performance: Bench Press, work up to a 5RM. Warm up to your last weight for the LP. Using this as guide, use no more than 3 further attempts to find your max- be conservative with jumps in weight, listen to your body, and avoid failing lifts. Utilize a spotter.
Conditioning
4 Rounds:
2 minutes to complete:
Rest 2 minutes.
Score is total KB Swings.
Sydney taunts Sohail on the way down. She now stands 2-0 vs Solidarity gentlemen.
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 3×3 @ 80%
Conditioning
Teams of two, OPWAAT, 3 Rounds:
Congratulations to our September Prep Course graduates!
Working in teams of 4:
15 minutes to establish a cumulative 3RM overhead squat – only one bar per team, racks are allowed.
3 minutes to clean up, then:
25 minute, as many rounds as possible of, OPWAAT:
*these do not have to be done first, and can be done at any point in the round, but once started must be finished before moving on
Strength
Fitness: Deadlift 4×2, Linear Progression
Performance: 3@75%, rest 20 seconds, up to four sets.
Example: 3 reps, rest 20 seconds, 3 reps, rest 20 seconds…
Conditioning
800m Run, then:
3 Rounds:
Then, 100 Double Unders