Updated: Apr 26
Warm up
1 minute row 10 banded goblet squats
10 banded kb deadlifts
10/10 single arm row
10 kb over burpees
Strength
Power clean-Work up 5 reps at 70% of your heavy 2 or build a heavy 7
Conditioning
3 Rounds For Time
5 power cleans 75% of heavy 2
100 meter front rack carry 53s/35s
50 ft bear walk
Then
Power clean-Max reps at 80% of heavy 2
Warm up 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack squats Strength Strict press- uild a heavy 4 Strict pull ups-1
Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1 minute max reps Conditioning-Delta 3 rounds Min 1-100 meter run Min
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over
