Strength
Every minute on the minute for 20 minutes:
Odd: 2 Jerk Drives + 2 Push Press + 2 Jerks
Even: 8-10 Banded Face Pulls
Conditioning
3 rounds:
Recover, 2-3 minutes
Strength
Fitness:
1) Snatch Deadlift* + Hang Snatch + Overhead Squat
2) EMOM 5 minutes complex from 1 @ 85%
Performance:
1) Snatch + Heaving Snatch Balance
2) EMOM 5 minutes complex from 1 @ 85%
*Make sure you hit all positions correctly.
Conditioning
5 rounds for time:
*Form should be flawless throughout.
Wine Expo & Gun Show
Strength
Fitness:
1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)
Performance:
1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)
*Add between zero and five pounds to your last 3×5 or 4×5.
Conditioning
“Fran”
21-15-9:
Conditioning
Working in teams of four with one person working at a time, complete as many reps as possible in 30 minutes of:
Atomic Teamer
Strength
Fitness:
1) Clean Deadlift* + Hang Clean + Jerk
2) EMOM 5 minutes complex from 1 @ 85%
Performance:
1) Clean Deadlift* + Mid-Hang Clean + 2 Jerks**
2) EMOM 5 minutes complex from 1 @ 85%
*Make sure you hit all positions correctly on the deadlift.
**Keep things crisp- listen to your body and find a max for the day without missing lifts.
Conditioning
4 Rounds:
2:45 to complete:
Rest 2 minutes. Record reps each round. Focus on maintaining an active shoulder. Scale as necessary to achieve at least 7 repetitions each round.