Core: Tabata
Elbow Planks (4rds 2sec on/ 10 Sec off)
Side planks (2 each side)
Strength:
Hang Clean High Pull 4x2 (increase weight 5% from last week)
Squat Clean/Power Clean 5x (increase weight 5% from last week)
Conditioning: 10-1 ladder
10 T2B
10 Box Jumps 10 Hang Squat Clean Thrusters (95/65) (75/55) Men: 50/40# Dumbbells Women: 35/25# Dumbbells
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r