5am will be OPEN GYM and there is NO 6am class due to the inclement weather.
In teams of 2: 30 min Amrap 5-10-15-20-25-30-35-40... Pull ups Ab Mat Sit-ups Hang power cleans (135/95)
HSPU
*Split reps and movements however you choose.
Partners can split reps and movements any way they choose. Get as far up the ladder as you can in 30min. Reps increase by 5.
So you do 5 Pull ups, 5 Wall ball sit ups, 5 HPC, 5 HSPU, then move on to 10 of each movement, then 20, then 25, then 30 etc.
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats