Strength & Conditioning DL 5@65% 5@75% 5+@85% MetCon In a 3 minute window 200m run, 10 T2B, max reps squat snatches (135/95) *Go until you have reached 30 squat snatches
Strength & Conditioning 3 rounds not for time: 6 single leg broad jumps (2 foot land), 6 kang squats , 8e single leg DL Back squat 5@40% 5@50% 5@50% 3x10 hamstring curls MetCon 8 min amrap: 8 single arm DB thrusters (50/35 *switch arms every round), 50 DU
Strength & Conditioning 3 rounds not for time: 6 single leg broad jumps (2 foot land), 6 empty bar goodmornings, 8e single leg DL Back squat 75%x5, 85%x3, 95%x1+ MetCon 8 min amrap: 2,4,6,8…. Thrusters (75/55), bar facing burpees
Strength & Conditioning Back squat 65%x5, 75%x5, 85%x5+ *8 hamstring curls after each set MetCon 20 minute amrap: 25 KBS (53/35), 25 KB front squat, 5 DU
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