Strength Conditioning/Speed Training Cycle: Week 5 of 5, Friday

Strength
Wide Stance Back Squat
4 Sets of 5 Reps
Finish at a heavy/challenging weight

Conditioning
5 Rounds
12 Power Cleans (135/95)
12 Toes-to-Bar
12 Calorie Row
Rest 1 Minute Between Rounds
Keep a consistent pace

Gymnastics Conditioning
5 Rounds
5 Strict Pull-ups
5 Bar Muscle-ups

Strength
Reverse Hypers
4 x 5 Reps

Conditioning
For Time
40 Slamball Over-Shoulder (100/75)
25′ Slamball Bear Hug Carry Every 10 Reps

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