Warm up:
2 Rounds
200m Run
10 KB Swings
10 Push Ups
10 Squat
Strength: (20min)
Power Clean 7x3 @ 85%
DB One arm Row 4x10 (heavier then last week)
DB Chest Supported Incline Rear Delt Raise 4x12 (Light weight, focus on strict form) (see pic below)
Conditioning: 3rds
200m Run
10 Push Jerk
10 Pull ups
10 Wall Balls
Partner WOD; 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS (70/55)(55/35) 100 Hang...
Strength: 10 min EMOM 1 Deadlift 1 Hang Squat Clean 1 Hang Power Clean 2 Push press Conditioning: For Time 4 Rounds: 10 Hang Power Cleans...
Strength ; Bench Press 4x5 @80% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning : 1 Deadlift (255/175)(225/155)(205/135) 1...