Conditioning:
Warm Up 2 rounds: 10 Lunges 10 KB sumo deadlifts 10 hollow body rocks 10 glute bridges 10 BB good mornings
Strength: Front Squat 6x3 @ 65% with 3 sec hold at bottom
Conditioning 4 minute AMRAP 10 overhead squats (95/65) 10 Slam Balls
Rest 2 minutes
4 minute AMRAP 8 hang power snatch (115/75) 10 Slam Balls
Rest 2 minutes
4 minute AMRAP 6 squat snatch (135/95) 10 Slam Balls
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