Day 108

A.) OHS

Heavy Single

B.) Squat

Front Squat: 7×5, across

C.) 3 rounds for time:

25 DB snatch – Right (60/40)
25 DB snatch – Left (60/40)
25 Push-ups

D.) Core

Single Arm Farmer Walk – 4 x 100m 

– Rest 30 Seconds

Hollow Hold – 4 x 30-40 Seconds 

– Rest 60 Seconds

Off Season: Day 47

A.) Agility:

Pro-Agility Shuttle: 6 sets of 5-10-5 yards

B.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. 

C.) Olympic Pause Squats: 7 x 2 ascending

– Use high bar rack position and pause for 3 seconds in the hole of each squat.

D.) MetCon: AMRAP x 15 minutes:

30 Wall Balls (20/14)

60m Double KB Farmers Carry (70/53)

Off Season: Day 33

Strength:

A.) Four sets of:

Clean Pull + Clean + Jerk @ 85-90% (1+1+1)

B.) Four sets of:

Deadlift Clusters (1.1.1) @ 85%  

(rest 15 sec between singles, rest 2 min between sets.)

Skill:

A.) Four sets of: 

4-6 Consecutive Strict HSPU 

- Rest 10 sec 

50 Unbroken Double Unders

- Rest 45 seconds

Conditioning:

A.) Six sets for times of:

Row 250 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.