Week 8 of 8: Tuesday
Strength Conditioning
For Time
20 Power Clean & Jerks @ 73% of Max
Time Cap: 4-minutes
Strength
Clean Deadlifts
3 Reps @ 85, 90, 95, 100, 2 Reps @ 105% of Max Clean & Jerk
Pause for 2 seconds at the top of each deadlift.
Strength
3 Rounds
12 Close Grip Bench Press
10 Weighted Pull-ups
8 Bent-over Kettlebell Rows
Rest 1.5-2 Minutes Between Rounds
Gymnastics Conditioning
50 Strict Handstand Push-ups
Every Minute Starting at Minute 1, Stop & Complete 12 Wall Balls
Time Cap 6 Minutes
At the 6 Minute Mark:
30 Ring Muscle-ups
Every Minute Starting at Minute 7, Stop & Complete 12 Wall Balls
Time Cap 5 Minutes
At the 11 Minute Mark:
75 Empty Barbell Thrusters (45/35)
Every Minute Starting at Minute 12, Stop & Complete 12 Pull-ups
Time Cap 5 Minutes
Conditioning
For 30 Minutes Move Through:
1000 Meter Row
24 Dumbbell Snatches (50/35)*
20 Kettlebell Deadlifts (70/53)
24 Toes-to-Bar
100′ Double Kettlebell Overhead Walk
*12 per side, not alternating.
