Warm UP: 2 rounds: 5 OHS with PVC 5 hang muscle Snatches 5 front squats 10 Good Mornings 10 push ups 10 hollow rocks
12 minute EMOM Minute 1 – 5 Power Snatches Minute 2 – 5 OHS
3 rds for time: 21 deadlifts (155/105)(135/95) 15 front squats (155/105)(135/95) 9 handstand push ups (Rx + Strict HSPU)
Strength: 10 Min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS Conditioning : 5 Sets: Each Set is a 3 Min...
Strength: Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...