Strength/Skill

ON A 20:00 RUNNING CLOCK...

Establish 1RM Clean & Jerk


Workout

FOR TIME

30 Wall Ball (20/14)

5 Power Clean (185/125)

20 Wall Ball

5 Power Clean

10 Wall Ball

5 Power Clean

Capacity Work 

FOR TIME

30 Wall Ball 

5 DB Power Clean

20 Wall Ball

5 DB Power Clean

10 Wall Ball

5 DB Power Clean

 

Homework

 SNACK WORK

Deadlift

4 x 5 - 6

30x1

70 - 75% of 1RM

Rest 2:30



AMRAP x 15 MINUTES

100' Yoke Carry (HEAVY)

100' DBall Carry

100' Sled Push

10 Dballs Over Shoulder


 CONDITIONING

6 SETS (85%)

15 Cal Bike

15 Cal Row

15 Cal Ski


-Rest 2:00 b/t sets-


STRENGTH


E2MOM x 12 MINUTES

1 TNG Power Snatches + 2 HPS


EVERY :30 x 20 SETS

1 Power Snatch @ 75% of 1RM Power Snatch

Comment

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