Friday Oct 18th WOD

Strength: 10 Min EMOM 1 Hang Clean High Pull 1 Hang Squat Clean 1 Power Clean High Pull 1 Squat Clean

Conditioning: OPEN WOD 20.2

20 minutes AMRAP: 4 dumbbell thrusters (Rx50/35) (35/20) 6 toes-to-bars/K2C 24 double-unders/Singles

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Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls