ME Max back squat (with bands from top of rack) Conjugate a1.  10 box jumps 24/30 a2.  15 straight leg raises a3.  15 banded pull throughs 4x Sumo Deadlift 5×5 @ 75% Endurance Run 800m 20 pistols (10 per leg) run 800m 40 kb snatch (20 per arm) 35/55 run 800m 20 handstand push ups […]

Rest Day.

PS/HS 5 X 1 @ 50% PC/HC/SJ  5 X 1 @ 50% CHIPPER 30 double unders 15 power cleans 75/115 30 burpees 15 thrusters 75/115 30 push ups 15 pull ups 30 wall ball 15/20 15 push press 75/115 30 deadlifts 75/115 15 toes to bar 30 double unders

ME Conjugate – board press max (4″ off chest) Endurance – 5 x 5 (heavy as you can) CONJUGATE Shoulder press 45/75 1 minute on one minute off, 3x a1.  8 strict wide grip pullups a2. 8 standing kb tricep extensions (heavy as poss.) a3. 8 shrugs (use your max power clean weight) 50 windshield […]

DE 6 x 2 box squat 50% of max bar weight + 50% of max band tension at top CONJUGATE 3 x 1 minute on one minute rest front squat 65/95 a1.  25 rev. Hypers a2.  25 hanging knee raises (hips past 90) *ankles cannot travel behind hips, this eliminates a big kip 4 x […]