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June 7th WOD


Warm Up: Clean Technique

7 Min EMOM:

Clean Pull

Hang Squat Clean

Push Press

Squat Clean Thruster

***Build to moderate weight.

Strength:

15-20 min Find 1 RM Squat Clean or Power Clean

Conditioning:

21-15-9

Squat Cleans (135/95)

Ring Dips or Pull ups


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Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)