Weightlifting/Conditioning 15 Min Emom 3 Rounds of: 1.Min: 1 Snatch 60% 2.Min: 1 Snatch 65% 3.Min: 1 Snatch 70% 4.Min: 1 Snatch 75% 5.Min: 1 Snatch 80% Core/ Conditioning 5 Round 1.Min:15-12 Toes-to-bar Rest:20 Sn 1 Min: Plank Rest:20 Sn
Conditioning Two Person Team 4 Round for time 400 M Medball Run(9kg-6kg) 50 Box Jump(24″-20″) 400 M Medball Run(9kg-6kg) 50 KB Swings(24kg-16Kg) Cap time:40 Min
Strength&Conditioning Tommy Mac 2 Round For Time: 12 Burpees 12 Thrusters(52,5kg-25kg) 12 Burpees 12 Power Snatches(52,5kg-25kg) 12 Burpees 12 Push Jerks(52,5kg-25kg) 12 Burpees 12 Hang Squat Cleans(52,5kg-25k) 12 Burpees 12 Overhead Squats(52,5kg-25kg) Cap time:30 Min
Strength Every 1:30 Min for 10:30 Min(7R) 4 Bench Press(%75) Conditioning 6 Rounds total reps 1 Min: Max Cal. Row 1 Min: Max Double-Unders or Single 1 Min: Rest
Conditioning 5 Round each for time 25 Pull-Up 30 Push-Up 35 Squat Rest:2 Min Cap time:40 Min
Conditioning For time: 400 M Run 20 Pull-ups 20 Thrusters(35Kg-25Kg) 400 M Run 20 KB swings(24Kg-16Kg) 20 Pull-Ups 20 Box jumps (24″-20″) 20 Thrusters 400 M Run 20 Box jumps(24″-20″) 400 M Run
20 Min Emom Odd:7 Dead Lift(%75) Even:10 Weight Dips
Conditioning 6 Round total reps 1 Min Max Cal Row 1 Min:Rest 1 Min:Max Burpees Box Jump(24″-20″) 1 Min:Rest
Conditioning 2 Round for time 20 Thrusters(42,5kg-25kg) 20 Sumo Deadlift High Pulls(42,5-25) 20 Jerks(42,5-25) 20 Front Squats(42,5-25) 20 OHS(42,5-25) Cap time:25 Min Core 4 Round 1:15 Min:Plank 1 Min:Rest
Weightlifting Every 2 minutes for 20 minutes (10R) 1 Power Clean + 1 Squat Clean + 1 Front Squat(Work up to heavy) Gymnastics For time: 100 Toes to Bar 10 Air Squat every time you drop off the bar Cap time:15 Min