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Conditioning

"Thirsty Thursday"

Teams of 2 for time (30:00 Time Cap)

Round 1: 50/40 Cal Row + 10 Power Snatches

Round 2: 40/32 Cal Row + 15 Power Cleans

Round 3: 30/24 Cal Row + 20 Hang Power Snatches

Round 4: 20/15 Cal Row + 25 Hang Power Cleans

Round 5: 10/8 Cal Row + 30 Dead Lifts


RX Barbell: 95/65

RX + : Cal Assault Bike & Barbell 115/80


*Athletes can split reps as necessary throughout all movements

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Skill Work: Clean Complex

Complete 5 Sets of the following:

1 Clean + 1 Hang Clean


*Complex is to be completed unbroken.

*All squat cleans.

*Work up to a comfortable, moderate weight.

* Rest 60-90 Seconds between sets


Conditioning

“Surrender”

4 Rounds for time (14:00 time cap)

20 Pull Ups

20 Abmat Sit ups

10 Thrusters (115/80)


*Goal is to keep moderate intensity throughout the 4 rounds

*Pull Ups – Game plan how you want to maintain constant breaks throughout the 4 rounds

*Thrusters - Aim to go unbroken or a minimal number of breaks across the 4 rounds

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Skill Work

3 Sets:

30-60 Sec Handstand Hold

10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up)

*Athlete chooses their own weight for goblet squat.

*Heavy seated DB hold is a great alternative to handstand hold


Conditioning

“The Chain”

10 Rounds for time: (25:00 Time cap)

14/12 Cal. Row

10 Alternating Hang DB Clean and Jerks (50/35)

8 Burpee over the rower

*Goal is to set a pace and stick with it. Don't REDLINE out the gate.

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