NO 5am
6am Open Gym
9:30am class only.
No 4:30 Open gym
Deadlift 65%x5 70%x5 75%x5 80%x5 Conditioning For time 400m run 10 squat snatches (115/75 400m run 6 squat snatches (135/85) 200m run 4 squat snatches (155/95) 200m run 2 squat snatches (165/115)
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu