Strength
Performance: Every minute on the minute for 9 minutes, 2 snatches at 75%
Fitness: Every minute on the minute for 9 minutes, 2 hang snatches.
then,
1a) 3x 50m Sled Drag (heavy but not maximal)
1b) 3x 10 Behind the Neck Weighted Sit Ups AHAP
1c) 3x 8 Romanian Deadlifts (heavy but not maximal)
Working in teams of 4 complete as many rounds as possible in 30 minutes, OPWAAT except where specified otherwise:
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift, 2×3 @ 80%, 1×3+@80%
Conditioning
Working in teams of two, alternating whole rounds, complete as many rounds as possible in 20 minutes of:
Strength
Work on jerk footwork, then work up to a heavy single split jerk.
Conditioning
3 Rounds:
Strength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Utilizing 80% of max Front Squat, Front/Back Squat, 5 x 4-8
Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets; get some.
Conditioning
“Helen”
3 rounds for time: