Warm Up
3 rounds for quality of:
Sandbag Carry, 50 ft- light load
10 GHD Back Extensions
10 Banded Good Mornings
Weightlifting
Week 7
I. EMOM 10: Hang Power Cleans
3 x 6 reps
2 x 5 reps
5 x 3 reps
Use the heaviest weight you can for each set.
II. Every 2 mins x 6 sets: Snatch Balance + Overhead Squat
2 x 2 + 2 @ 70%
1 x 2 + 1 @ 75%
2 x 1 + 1 @ 85%
1 x 2 + 1 @ 78%
Conditioning
4 Rounds for Time
20/15 cal Bike
21 Dumbbell Deadlifts
20/15 Row Calories
15 Dumbbell Power Cleans
20/15 cal Row or Ski
9 Dumbbell Shoulder-to-Overheads
Rest 1:30 between each round.
RX 50 / 35 lbs
Scaled 35 / 25 lbs
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