A) Strength Trainging

3 x 1 rep of Squat Clean Thruster 85-95%

 

3 x 1 rep of Strict Chest to Bar Pullup 85-95% (Banded, bodyweight or weighted) 

 

B) WOD

8 min AMRAP

 

Rx

3-6-9... reps of Thrusters 60/40kg

3-6-9... reps of Chest to Bar Pullups

 

Md

3-6-9... reps of Thrusters 45/30kg

3-6-9... reps of Chin over Bar Pullups

 

Lt

3-6-9... reps of Thrusters 30/20kg

3-6-9... reps of Jumping Pullups

 

C) Accessory Strength

4 sets of: 

8 Single Leg Deadlifts with 1 Kettlebell per leg

 

Extra Credits 

i) Conditioning Intervals

5 rounds for time:

500m Ski Erg

500m Run 

Rest 2 min between rounds