Strength: Front Squat 5x3 + ME set
Conditioning: (15-20min cap)
2 options: DB or Barbell
Option 1
4 Rounds for Time 60 Double Unders 30 Dumbbell Step Ups (50/35)(40/25) (24/20) (24/18) 15 Deficit Push Ups (45/25) Option 2 4 Rounds for Time 60 Double Unders 30 Back RackStep Ups (95/65)(75/55) (20/18) 15 Deficit Push Ups (45/25)
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