Strength:
1a) Bench Press (Pause 1 second on Chest) 75x5 85x3 95xME 75xME
1b) Max L-Hold
2a)Barbell Row 5x8 2b)Half Kneeling One Arm DB Press 5x8
Conditioning:
7 min AMRAP -9 Ball Slams -6 Handstand Push ups -3 Muscle Ups
Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!
For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches
Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups
