5-10-19

Strength & Conditioning

Strength: Clean EMOM 

3 position clean + jerk 

X 7min   

3 pos: floor - knee - thigh 

Metcon: “Holy Smokes”

AMRAP x 5min x 3 rounds 

R1: AMRAP X 5min 

5 Deadlifts (315/205)

5 Box Jumps (24/20)

50ft OH DB Lunge (50/35) 

Rest 1min 

R2: AMRAP X 5min 

7 Deadlifts (275/185)

7 Box Jumps (24/20)

50ft OH DB Lunge (50/35) 

Rest 1min

R3: AMRAP X 5min 

9 Deadlifts (225/155)

9 Box Jumps (24/20)

50ft OH DB Lunge (50/35) 


Team Training 

A) Clean EMOM 

3 position clean + jerk 

X 7min   

B) Front Squats 

6 x 2 x 83%

C) Metcon: “Holy Smokes”

AMRAP x 5min x 3 rounds 

R1: AMRAP X 5min 

5 Deadlifts (315/205)

5 Box Jumps (24/20)

50ft OH DB Lunge (50/35) 

Rest 1min 

R2: AMRAP X 5min 

7 Deadlifts (275/185)

7 Box Jumps (24/20)

50ft OH DB Lunge (50/35) 

Rest 1min

R3: AMRAP X 5min 

9 Deadlifts (225/155)

9 Box Jumps (24/20)

50ft OH DB Lunge (50/35) 


D) For Time:

35 Dual DB Snatch

M: 50#

W: 35#



Jami Mendoza