Warm Up
3 Rounds for Quality
10 L/10 R Single Arm Bottoms-up Kettlebell Press- light
10 Inchworm Push-ups
45 secs Wall Sit
10 Burpees
10 Strict Press, 45/35 lbs
Weightlifting
Week 7
I. Every 3 mins x 6 sets: Strict Press
2 x 6 reps @ 65%
2 x 6 reps @ 70%
1 x 4 reps @ 75%
1 x 4 reps @ 80%
II. Every 2 mins x 5 sets: Behind the Neck Split Jerk
1 x 3 reps @ 60%
1 x 3 reps @ 70%
1 x 2 reps @ 80%
1 x 2 reps @ 85%
1 x 2 reps @ 90%
III. Every 1:30 secs x 5 sets: Dip Drive
5 x 3 reps @ 90%
% based on 1RM Split Jerk
Conditioning
Option 1
AMRAP 17
50ft. (16 reps ) Front Rack Walking Lunges
5 Bar Muscle Ups
16 Hang Power Clean
15 / 12 cal Row or Ski
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Option 2
3 x AMRAP 3 / Rest 1
9 Toes to Bar
6 L/6 R Single Arm KB / DB Snatches
12 cal Row
RX 50 / 35 lbs
Scaled 35 / 25 lbs
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