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
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
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