1. Strength:
Every minute on the minute for 10 minutes
3 Power cleans, heavy (drop & reset)
160# x3 Reps x5 Sets
165# x3 Reps x4 Sets
170# x3 Reps x1 Set
No belt
2. Conditioning:
AMRAP 10 minutes
8 Shoulder to overhead, 95#
12 Back squats, 95#
22 Calorie Airdyne bike
5 Rounds + 23 Reps (233 Reps)
Rest 5 minutes...
AMRAP 10 minutes
20 Double unders
15 Wall balls, 20#
5 Burpee bar muscle ups
5 Rounds + 7 Reps (207 Reps)
Total time 25:00
Shoulder to overhead unbroken
Back squats unbroken
Airdyne bike 350-400 watts, :48-:52/22 cals
+
Double unders unbroken
Wall balls unbroken
Burpee bar muscle ups :40-:50/5 reps
3. Conditioning:
For time
100 Wall balls, 20#
100 Box jump overs, 24"
Run 800 meters (on Trueform)
11:27
Wall balls 70-20-10
Box jump overs 5-6 sets of fast reps
Running (Trueform) 3:48/800 meters
+ Cool down
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