Warm Up: 3 rds
10 Glute Bridges
12 Lateral Band Walks (6 left, 6 right)
14 KBS
Strength:
A) Back Squat 5x5 @85%
B) 4x8 Barbell Good Mornings
Conditioning:
3 rounds for time: 200m Run 5 Power cleans (205/135)(185/115) 15 box jump (24/20)
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See AllStrength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru
130
Strength: Bench Press 5 @ 60% 3@ 70% 2 @ 80% 2@ 90% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: Every Minute on the Minute for 12 Minutes Minute 1: 50 Dubs or Singles Minute 2: 3 HEAVY
380
Conditioning: Partner WOD 1000m Row Split 10 Rounds of : 5 Pull ups, 10 Push ups, KBS 1000m Row Split 8 Rounds of: 5 Pull ups, 10 Push ups, 15 KBS 1000m Row Split 6 Rounds of : 5 Pull ups, 10 Push up
730
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