Conditioning

Work 2:00/Rest 2:00
Until you complete:

600/500m Row (Fx: 500/450m)
30 Strict Handstand Push Ups (Fx: Kipping)
20 Power Clean and Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)

Strength

E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%

Conditioning

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

Weekly overview

Conditioning:

AMRAP 35
700m Run (Fx: 500m)
15 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpee Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Strength

4 Rounds
10-15 GHD Sit Ups (Fx: Weighted Sit Ups) (Rx+: Weighted GHD Sit Ups)
50m Each Side Suitcase Carry (AHAP)
Rest 1:30

Conditioning

5 Rounds
12 Front Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
8 Push Jerks (95/65) (Fx: 75/55) (Rx+: 135/95)
12 Burpees Over the Bar

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Strength

E2MOM 16
Clean Pull + Touch and Go Power Clean (↑)

Conditioning

3 Rounds
Work :30/Transition :15
1: 12/8 Calorie Bike (Fx: 10/7) (Rx+: 15/10)
2: Rest
3: AMRAP Alternating Kettlebell Hang Snatches
4: AMRAP Alternating Kettlebell Hang Cleans
5: Rest

(24/16) (Fx: 16/12) (Rx+: 32/24)