FITNESS
A. Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters
15 Box Jumps
AIM
A. Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes
B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders
SPORT
A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
B. Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.
C. Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
D. Three sets of:
Banded Hamstring Curls x 25 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds
Optional Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters