Week 1 of 4: Friday
Prep
(Using An Empty Bar)
2 Rounds
12 Overhead Squats
20 Double-unders
2 Rounds
12 Deadlifts (Bar to mid shin)
20 Double-under
2 Rounds
6 Clusters
6 Thrusters
20 Double-unders
Conditioning
20 Double-unders
150 Double-unders
30 Deadlifts (225/155)
30 Handstand Push-ups
30 Calorie SkiErg
150 Double-unders
Strength Conditioning
8 Squat Cleans (185/130)
-Rest 1 Minute-
6 Squat Cleans (205/145)
-Rest 1 Minute-
4 Squat Cleans (225/155)
-Rest 1 Minute-
2 Squat Cleans (245/170)
Conditioning
30 Kettlebell Shoulder-to-Overhead
5 Rope Climbs
20 Kettlebell Shoulder-to-Overhead
4 Rope Climbs
10 Kettlebell Shoulder-to-Overhead
3 Rope Climbs
Kettlebell Weight: 40/30)
*Use 2 kettlebells for the s2o, 1 in each hand.
