Strength
Fitness: 3×5 Press (+0-2.5 lbs)
Performance: 1RM Press
Conditioning
6 Rounds
Teams of 2, switch only when both people are done working:
Partner 1: Row 300m
Partner 2:
Every time you switch=1 round.
Strength
Fitness: 3×5 Back Squat (+0-5 lbs)
Performance: 4×5 Back Squat (+0-5 lbs)
Conditioning
“Helen”
3 rounds for time:
Conditioning:
Working in Teams of 2:
400m Run (all runs together)
4 Rounds, alternate whole rounds:
400m Run
4 Rounds, alternate whole rounds:
400m Run
StrengthÂ
Work up to a heavy single clean
Conditioning
10 Minutes, as many rounds as possible:
Strength
Fitness:
3×5 Front Squat (+0-5lbs)
Performance:
4RMÂ Front Squat
Conditioning
4 Rounds:
Rest 2 Minutes–20 minute time cap