Lift: Back squats x 5r + 5 seated box jumps x 5s @60% 15 min cap WOD: 10 min to establish 1rm Snatch (Modify with clean or power snatch) Rest 5 mins 77% of Hs x 25r Conjugate: 5sx5rm push press [...]
Lift: Back squats x 5r + 5 seated box jumps x 5s @60% 15 min cap WOD: 12 min amrap Pench press x 10r 135/95 Rope climbs x 2 Walking lunges x 20r (50/35 each hand) Conjugate: 5sx5rm push press [...]
Lift: front squat + jerk (4+1) @65% of fs Skill: 30sec x ME PISTOLS x 4s Wod: 100 DU’s 50 single arm snatch 25 cals assault bike 15 MUSCLE UPS / C2b pull-ups (100m run between sets) Conjugate: [...]
Lift: Back squats x 5r + 5 seated box jumps x 5s @60% 15 min cap Skill: 4sx30sec ME TTB WOD: 7 min AMRAP 250m row 5 BFB Into 7min AMRAP 7 power snatch (95/65) 5 BFB Conjugate: 5sx5rm push press [...]
Lift (trial): Power CJ + FS (5+3)5min emom 135/95 Gymnastics: 2 min pull-up test Wod: Back squat 10 (225/155-185/125-135-85-95/65) Pushups 20 Sit ups 30 5rft Conjugate: Box squat x 3rm Narrow [...]