Strength
Fitness: Back Squat 3×5 Linear Progression
Performance: 1RM Back Squat
or
Work up to a heavy triple hang snatch, then two drop sets at -5% & -10%.
Conditioning
5 Rounds:
Rest 1 minute
Skill:
20 minutes to work on gymnastics. Handstands, headstands, rope climbs, L-holds, muscle ups, kipping…
Conditioning:
For time:
Strength
1A) Push Press: Work up to a heavy set of 5, then drop sets at -5% & -10%
1B) 3×5 Pendlay Rows AHAP
Conditioning
12 minutes, as many rounds as possible:
Strength
Fitness: 3×5 Front Squat
Performance: 1RM Front Squat (or BS if tested FS last week)
If for whatever reason you are not testing, work up to a heavy triple Hang Clean, then two drop sets at -5% & -10%
Conditioning
3 Rounds:
Working in teams of three:
3 minutes to clean up, then 20 minutes, as many rounds as possible, OPWAAT: