1 ROUND
200m Run
8 Lunge-lunge Squats
10 Scap Push-Ups
12 Cossack Squats
Into…
1 ROUND
200m Run
8 Air Squats
10 Push-Ups
12 Elbow Punches
Into…
1 ROUND
200m Run
8 Squat Jumps
10 Narrow Push-Ups
6 Clean Deadlifts + 6 Hang Muscle Cleans
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
(No Measure)
KG BB: (60/42.5)