We will be establishing a 1RM deadlift on Friday. Eat/sleep/prepare accordingly.
Strength
Clean & Jerk
1) 12 minutes to work up to a heavy single.
2) Every minute on the minute for 5 minutes, 1 Clean at 80-85% of above. No misses.
Conditioning
Teams of two, 6 Rounds for time, switch when both partners finished:
Partner 1: Row 300m
Partner 2:
A round is accrued each time you switch (each athlete rows a total of 900m).
We will be establishing a 1RM deadlift on Friday. Eat/sleep/prepare accordingly.
Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 3RM, then two drop sets @ 90%
1b) 3×2 16′ Rope Climb – Legless if possible
Conditioning
15 minutes to complete:
then, in time remaining, AMRAP of ascending ladder:
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 4×1 @ 90%
Conditioning
21-15-9:
“Four Horsemen”
Working in teams of 4, as many rounds as possible in 12 minutes, whole round relays:
——————-
Rest 1 Minute
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For time, cumulative, OPWAAT:
Atomic Teamer
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift, 2 reps @ 83%, rest 15 seconds- up to 4 sets.
Conditioning
7 Rounds: