Big strength, Intense conditioning


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TRAINING FRIDAY - SATURDAY



WARM UP: 6 min rotation

4 shuttle run lengths (100')

4/side cossack squats (increase ROM as you go)

2 inchworms + 6 pushups



STRENGTH: HANG POWER CLEAN, FRONT SQUAT, THRUSTER


Take 20 minutes to build up to a heavy 5 hang power clean, heavy 3 Front squat, and heavy single thruster. You can mix and match the order, and take bar from floor or rack for front squats and thrusters.


Enter your best weight for each movement in BTWB


Fundamentals: depending on your experience level, choose 2 movements and work on them for 10 minutes each (i.e. hang power cleans sets of 5 for 10 minutes then front squats sets of 3 for 10 minutes)



WOD:


Short and sharp, warm up well then hit this at race pace intensity!


3 rounds for time of:

Row, 500 m

15/10 Chest-to-bar Pull-ups

10 Box Jumps, 24/20 in


Look to get your pullups in 2-4 quick sets each round (or quick singles if you can reset within a short amount of time).


FG3: regular pullups

FG2: Assisted or jumping pullups, step ups

FG1: ring rows, lower step ups


CP1: 4/8 bar muscle ups or ring muscle ups, burpee box jumps