Warm up:
Tricep Work 3x10
Face Pulls or Rear Delt work 3x10
SIngle Arm DB row 3x10
1x10 @ 60
1x10 @ 65
1x8 @ 70
1x8 @ 75%
1x5 @ 60
1x5 @ 65
2x5 @ 70%
Conditioning: 10min Cap
20 Hang Power SNatch
40 OHS
20 Hang Power Snatch (135/95)(95/65)
HAPPY BIRTHDAY TO EVERYONES FAVORITE NINJA…..aka Danielle!!! Hope you have a great day and enjoy your bday wod!!!! 5&6 Am Classes are...
Partner Wod: 4 rounds of: 20 Push Press (117/75) 20 toes-to-bar — rest 2 min 4 rounds of: 20 Hang Power Cleans (125/85) 20 HSPU/Kneel &...
Strength: 10min EMOM 4 Snatch Balances (increase weight as you can) Conditioning: For Time: 21 Back Squats (135/95 lb) 400 meter Run 21...