Week 5 of 8: Tuesday
Conditioning
11-minute AMRAP
15 Toes-to-Bar
12 Mid Hang Snatches (115/80)
9 Overhead Squats (115/80)
Strength Conditioning
Not For Time
10-8-6
Barbell Push Push Press @ 55, 60, & 65% of Max C&J
Kettlebell Bent-over Row*
One arm at a time
Rest no more than 2.5 minutes between rounds
Strength
Deadlift
12-10-8-8
Select weight by feel. Should be heavy but comfortable. Last 2-3 reps of each set should be challenging but not enough to disrupt your form.
Gymnastics Conditioning
6-Minute AMRAP
20 Handstand Push-ups
20 Burpees to Plate
Goal: Beat your score from last week.
Conditioning
For 30 Minutes Move Through:
25 Kettlebell High Pulls
20 Close Grip Bench Press
15 Weighted Pull-ups
10 1-arm neutral grip dumbbell shoulder press (per arm)
20 GHD Sit-ups
Perceived Effort Pace: 3-4
Select weight by feel. You should not have to break more than 2x per movement. If you do, lower the weight.
