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Friday 6/28

Strength: Hang Clean & Jerk On the 1:30 x 7 sets: 30 Double-Unders 2 Hang Squat Cleans 1 Split Jerk

Set #1 - 60% Set #2 - 65% Set #3 - 70% Set #4 - 75% Set #5+6+7 - Build to a moderate for the day. Do not exceed 83%

*Complex intended to be unbroken.


Conditioning: 14:00 AMRAP 3-5-7-9... Burpee T2B Box Jumps



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Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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