Strength:
Back Squat 5x4 @ 75%
Then 1 set of 20 reps @ 50% of 1RM
Conditioning: (20min Cap) (chose a weight where u can go unbroken on first round of each)
For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Squat Cleans (135/95) (115/75)
2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Squat Cleans (135/95)
3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Squat Cleans (135/95)
Set of 21: 21 / 12-9 / 8-7-6
Sets of 15: 15 / 9-6 / 6-5-4
Sets of 9: 9 / 5-4 / 4-3-2
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