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
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4
Unfortunately it’s that time of year again! Unfortunate for me because, well, it’s my birthday and 44 is BLAH. Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣�
Strength: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds