Warm UP: 3Rds
30sec Dual KB Front Rack Hold
30 sec Dual KB Overhea Hold
rest 30 sec
Strength: Back Squat Tempo Back Squats: 31X1 Tempo(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)
*4x 6 reps (Choose a decent weight that allows you to get all 6 reps)
Conditioning: (15min cap) 5 Rounds 10 Box Jumps (24/20) 20 Front Rack Alt Lunge (rx+115/75)(rx95/65) 10 Hang Power Snatch
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
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30