Quick Warm Up-
Concentrate on Clean and Snatch
A- 10 Min Amrap
100 ft farmers carry 70/53rx
12 Alt KB Snatch
100 ft Farmers Carry
12 HSPU
*100 ft up and back twice!
B- 8 Min Interval (30 sec, 30 sec off)
C- 10 Rounds-10 Minute Cap
3 Snatch Grip Dead 95/65
3 Power Snatch
3 Overhead Squats
12 Box Jump Overs 24/20
For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu
STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu