01 Sept 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

vO2

Workout

DEADLIFT

AMRAP 15

10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

RedZone

Workout

Bar Mix

10 power snatches
10 Burpees over bar
10 bar push press
10 burpees over bar

Metcon

Workout

Cardio:
1 min bike
30 sec jumping squat
1 min bike
30 sec power jump
1 min bike
30 sec plank jackes
1 min bike
30 sec american kb swing
1 min bike
30 sec wall ball
1 min air bike/ski