Warm Up: 3 Rounds 5 Clean Pull (empty bar) 5 Clean High Pull 5 Power Clean
5 Front Squats
5 Push Jerks
Strength:
Squat or Power Clean & Jerk
4 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 1@ 85% 1 @ 90% 1 @ 95%
Conditioning:
10 min AMRAP 8 Wall Balls 10 Deadlifts (225/155) (185/115) 20 Situps
THEN For Time: 4 min Cap 30 STRICT Toes to Bar scale with 30 STRICT Knee to Chest
HAPPY MONDAY! Spring is in the air! Let's soak in the sun together! Strength: EMOM x10 -1 Strict Press + 1 Push Press + 1 Push Jerk Work...
Happy Saturday MEF, hungry dogs run FAST! Conditioning: Not a Partner WOD :) For Max Reps 6 AMRAP 800m Run / 1000m Row into max deadlifts...
Happy Friday MEF, let's have ourselves a weekend! For Total Time: -800m Suitcase Carry (35/25) -80 American KB Swings -80 Abmat Sit-ups...