August 21, 2019 – Strength and Conditioning

A. 9-6-3 Deadlifts, Chest-to-Bar Pull-Ups, and Bar Facing Burpees

9-6-3 Reps for Time:
Deadlift @ 120/60 kg
Chest-to-Bar Pull-Up
Bar Facing Burpee

*Performance > Deadlift – 150/90kg

B. 12 minute EMOM of Pull-Ups, Assault Bike, and Clean and Jerks

Every 1 minute for 12 minutes (4 rounds):
Minute 1
10 Pull-Ups
Minute 2
14/10 Calories of Assault Bike
Minute 3
8 Clean and Jerks

*Clean and jerk – Fast and snappy, weight by feel
Performance > Pull-ups – 10 TTB + 1 BMU

C. 22-16-10 Box Jumps and Handstand Push-Ups

22-16-10 Reps for Time:
Box Jump 61/51 cm
Handstand Push-Up

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