02/05/2018

Strength/Skill

12-9-6-3

Thruster

* Increase weight each set leading to a heavy triple

Conditioning

For Time:

2 Rounds

20 Thruster 75/55

2 Rope Climb

Weightlifting Class

1) 3 Sets

3 Muscle Clean + 3 Strict Press in Split

2)

2 Sets:

Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean to 6” squat + Clean + Jerk

2 Sets

Power Clean to 4” squat + Power Clean to 6” squat + Clean+ Jerk

2 Sets

Power Clean to 6” squat+ Clean + Jerk

*Build up in weight throughout the course of the 6 sets

3)

3 Sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg

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