Strength. 1a) 3 x 8 Seated DB press 1b) 3 x 8 DB rows Conditioning. "Jacked up" For time 800 Meter run 50 Thrusters - 65/45 30 Pull ups $ Out. 3 x 5 Wall Climbs
AMRAP 12 MINUTES. 10-20-30 Meter shuttle sprint 5 DB snatches right arm - 50/30 5 OH Lunges right arm - 50/30 5 DB snatches left arm - 50/30 5 OH Lunges left arm - 50/30 20 Sit ups
Strength. Split Jerk 7 x 1 - Go for a new PR Conditioning. "Dirty" 3 Rounds for time 50 Air squats 10 Burpees 7 Hang power cleans - 135/95 $ Out. 3 x 50 Meter sled pulls - H.A.P
5 Sets 2 Push presses + 1 Jerk - H.A.P Conditioning. "Rabbit" For time 800 Meter run with ball - 25/15 100 Box jumps - 24/20 800 Meter run with ball - 25/15 $ Out. 30 Burpees FAST AS POSSIBLE Example sub 1 Minute please.