Strength: TOUCH AND GO REPS. (No dropping the bar Btwn reps)
5 Squat Clean and Jerks (70%)
-2min Rest- 4 Squat Clean and Jerks (75%)
-2min Rest- 3 Squat Clean and Jerks (80%)
-2min Rest- 2 Squat Clean and Jerks (85%)
-2min Rest- 1 Squat Clean and Jerks (90%)
2 Rounds: 10 Burpees 12 Hang Squat Cleans (95/65) 14 Toes to Bar 16 Thrusters (95/65)
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE