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A) Skill
Turkish Get Up Work to a heavy TGU (5 Minutes) B) Strength 15 Deadlift @85% 8 Minutes C) Conditioning Sumo DL High Pull 1-10 Bar Hop Burpees 10-1 L1 135/115 L2 115/95 L3 95/65
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A)Skill
50 Double Unders B)Strength Front Squats EMOM8 3 Front Squats (85%) C)Conditioning 21-15-9 Overhead Squat Hand Stand Push Up Level 3 (135/95) Level 2 (95/65)/Wall Walks Level 1 (65/35)/Wall Walks or Box HSPU or Seated DB Press A)Skill
3x Max Effort/Reps Strict Pull Ups 5 Minute Cap B)Strength EMOM10 1 Power Snatch+2 Overhead Squat *Starting at 95/65 adding load each round until failure, once it's reached, reduce weight by 20lbs, and conclude the EMOM* C)Conditioning 200M Run 10 Man Makers 3RFT (Rounds for Time) A)Strength
12 Minutes to work to a 1RM heavy Thruster B)Conditioning 100 American Swings 100 Double Unders 100 SDLHP (53/35) 100 Box Jumps (24/20) A)Skill
Snatch Technique *Unless you have perfect technique or are an Olympic hopeful, weight will not exceed 65/45* B)Conditioning AMRAP10 1 Muscle Up 5 Burpees A) Skill
30 Supermans 3 Minute Cap B) Conditioning EMOM 20 Even: 5 Deadlift (80% or 315/275) Odd: 10 HRPU A)Skill
AMRAP 3 HSPU B)Strength 30 Front Squats @80% For Time C)Conditioning AMRAP14 7 Toes to Bar 14 Jump Squats (65/45) A)Skill
25 TTB For Time B)Strength E2MOM 4 Cleans (80%) C)Conditioning 10 Power Clean (185/135) 20 Air Squats 100M Sprint 15 Minute Cap A) Skill/Strength
Snatch Balance B) Conditioning Overhead Squat 5x10 *Add Load each set, should be heavy* A) Strength
Deadlift B) Conditioning 20 HRPU 10 Deadlift (135/95) 5 HSPU 1 Rope Climb 5 RFT |
AuthorBackyard Staff CategoriesArchives
December 2018
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