Warm Up:
Core: Tabata: 8rds 20 sec on/10 off (4min total time)
4 rds Elbow Planks
4 rds supermans
Strength: 12 min EMOM
1 Power Clean
1 Hang Squat Clean
1 Full Clean & Jerk
*increase weight each set
Conditioning:
12min Amrap 8 Push Press (95/65) (DB# 50/35) (35/20) 8 Slam Balls 12 Lateral Hops over Barbell
Partner WOD; 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS (70/55)(55/35) 100 Hang...
Strength: 10 min EMOM 1 Deadlift 1 Hang Squat Clean 1 Hang Power Clean 2 Push press Conditioning: For Time 4 Rounds: 10 Hang Power Cleans...
Strength ; Bench Press 4x5 @80% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning : 1 Deadlift (255/175)(225/155)(205/135) 1...