Strength

Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

 

Conditioning

5 rounds of:

30 KB Swings 24/16kg
15 Wall Balls
7 Power Snatches 42.5/30kg

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

 

Squad C – Comp club

BBG

1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.

Strength/Skill

1a) 4XME Kipping Ring Dips ­ 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

Row 250m
14 Wall Balls
7 Power Snatches 50/35

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.