Split Jerk 3 @ 65% 2 @ 70% 3 x 1 @ 75% 3 x 1 @ 78% Back Squat 4 @ 58% 3 @ 68% 3 @ 78% Conditioning Tabata (:20 work / :10 Rest x 4:00 each exercise) – Calorie Bike – Wallballs 20/14 (Rx+ 30/20) – Handstand Push-ups (Rx+ Strict) – Power […]
Make-up / Rest Day Conditioning For time, @ 70% effort: 5k Row Every 3 min, complete one of the following: 15 Sit-ups :45 Plank 10 Light Goodmornings 50 Flutter Kicks 30 Russian Twists
Front Squat 4 @ 50% 3 @ 60% 3 @ 70% Conditioning 4 Rounds, for time: 12 Toes-to-bar 8 Burpee Box Jumps 24/20 4 Squat Cleans @ 70% of 1RM Clean 8 Burpee Box Jumps Midline 21-15-9 Hip Extensions (weighted) GHD Sit-ups