Friday Dec 20th WOD
Strength:
10min EMOM
1 Power Clean
2 Hang Power Cleans
1 Push Jerk/Push Press
*build in weight
3 Rounds: 12 Power Cleans (135/95)(125/85) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) (125/85) 12 Toes to Bar
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See AllStrength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:
Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats
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)(