Growth & Development

  1. Push press 5×5  going up  5-10lbs heavier than last weeks (please start keeping track of your numbers or we will not progress)
  2. Heavy set of 2 front squat  for the day

Condtioning

10 minute AMRAP

8 thruster 65/45

8 ring row or 4 pull-up (please only if we can do these without the bands)

8/6 calorie assault bike

 

Performance

  1. Squat Clean @ 75% every :30 seconds x 10 reps
  2. Behind the neck snatch grip push press x 4 reps every :90 seconds x  6 sets (from the floor)
  3. Close grip bench press x 5 reps x 3 sets going up 5-10 lbs from last week

Conditioning

10 minute AMRAP

6 thruster 95/65 ** if you want to challenge yourself 115/75

6 pull-ups  ( please try to use no band here, if 4 is more efficient for you then 4 is your number ! ) 

200m run

Pin It on Pinterest