Strength/Skill
EMOM 10 min
Back Squat
3 Reps, moderate to heavy
**build through the first 5 sets, then same weight for the last 5
Conditioning
3 Rounds For Time
30 Wallball @ 20/14
30/20 Cal Bike or Row
30 Drop Jumps @ 24/20 (step up, jump down)
Capacity Work
3 Rounds For Time
30 Wallball
2.5 min Bike or Row (tough)
30 step ups
Homework - Choose One
Snack Work
3 Rounds
10 Jumping air squat, pause at bottom of every rep
30 sec side plank rotation
10 Banded Side Step (r/l)
—then—
EMOM 6 Min
Min 1 - 6 weighted Reverse Lunges, L (tough)
Min 2 - 6 weighted Reverse Lunges, R (tough)
Strength
AMRAP 7 Min @ 70% effort
Clean and Jerk @ 135/95
rest 3 min
AMRAP 5 Min @ 70% effort
Snatches @ 115/75
rest 3 min
AMRAP 3 Min @ 70% effort
Thrusters @ 95/65
Conditioning
2 sets of 21-15-9, rest 2 min between sets
Cal Row
Cal Run
