Warm Up
3 rounds for quality of:
45 secs Assault Bike
100 ft. Farmers Carry
L 30 secs/R 30 secs Samson Stretch,
8 Snatch Grip Press
8 Snatch Grip Push Press
8 Muscle Snatch
Weightlifting
Week 9
I. In 15 minutes - Rep Max
3 RM Overhead Squat
II.A EMOM 12: Power Snatch
2 x 2 reps @ 60%
2 x 2 reps @ 65%
2 x 1 reps @ 70%
2 x 1 reps @ 75%
4 x 1 reps @ 80%
Rest 5 minutes
II.B EMOM 12: Power Cleans
2 x 2 reps @ 60%
2 x 2 reps @ 65%
2 x 1 reps @ 70%
2 x 1 reps @ 75%
4 x 1 reps @ 80%
Conditioning
Option 1
For Time
150 Wall Balls
Every time you break complete:
15/12 cal Bike
15 Handstand Push Ups
Goal: complete in 4-5 sets
This one will come down to being smart and having a solid game plan, so come up with one that works best for YOU. When you break make sure to take full advantage of the rest period as much as possible as their will be a lot of interference across all movements.
Option 2
Every 5 minutes x 4 Rounds
18 American Swings
100 ft. Sandbag Carry
10 Burpee Box Jump Overs
RX 53 / 35 lbs ; 150 / 100 lbs
Scaled Russian Swings ; 100 / 70 lbs
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