Strength/Conditioning
5 rounds
2 deadlifts - 315/225 or heavy as shit (with good form) + 100m sprint out. The walk back is your rest.
Conditioning
Wall-Balls/Erg
OTM x 15
1 - 15 Wallballs
2 - 15/10 Calorie Erg
3 - Rest
Monday 🏰
Strength
Review the hang power snatch.
Build to a weight that is somewhere between moderate-heavy, depending on your technique.
EMOM 10:
1 hang power snatch (same weight across)
Conditioning
AMRAP 4
5 hang power snatch (95/65#)
10 burpees over the bar
~Rest 2:00~
AMRAP 4
5 hang power snatch (95/65#)
10 pull ups
If Time Allows… Core Cashout —> Coach’s Choice :)
Saturday 🥐
9AM Non Violence
Every 1:15 x 8, alternating (with a partner):
1: 1:00 max cal row
2: 8 bent over DB rows + DB farmer hold in remaining time (50/35#)
AMRAP 9
20/15 cal bike erg
15 box jumps (24/20”)
1:00 on // 1:00 off x 5 rounds:
10 wall balls (20/14#)
Max burpees
10AM Self Destruction
EMOM 10:
1 power clean + 1 jerk at 80%ish
(Partner A completes complex, then partner B. Each partner completes 10 rounds.)
~~ Transition Time ~~
EMOM 28 (7 rounds)
Min 1: 30 wall balls (reps split)
Min 2: 8 power cleans (225/155#) (reps split)
Min 3: Max cal row or bike (Partners work at same time and switch machines every round)
Min 4: REST