Barbell Warmup
5 Good Mornings 5 Back Squats 5 Press 5 Front Squats 5 Clean Shurgs 5 Clean High Pulls Strength: 1. Clean Pull 4x2 (dip and shrug) 2. Full clean or Hang power/squat clean 4x2 @ 80% of 1RM Conditioning: 12min Amrap: 8 Push Ups 10 Hang Squat cleans (135/95) (115/75) 12 Box Jump Overs
Strength: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...
For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...
Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...