Warm up: THIN GREEN BAND
2x Through
20 x Banded Pull Aparts
10 x Banded Good Mornings
10 x Banded Single Arm Rows
20 x Banded Tricep Push-Downs
Strength: 10min EMOM
1 Clean Pull (shrug)
1 Hang Clean Pull (Shrug)
1 Squat clean
(Increase weight as you go)
Conditioning: (17min CAP)
21 Front Squats (135/95)(125/85)
200 Meter Run
21 Burpees over bar
200 Meter Run
15 Front Squats
200 Meter Run
15 Burpees over bar
200 Meter Run
9 Front Squats
200 Meter Run
9 Burpees over bar
200 Meter Run
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups