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)(95/65)
200m Run 12 Squat Cleans
200m Run 9 Squat Cleans
200m Run 6 Squat Cleans
200m Run 6 Push Jerks
200m Run 9 Push Jerks
200m Run 12 Push Jerks
200m Run 15 Push Jerks
200m Run
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4
Unfortunately it’s that time of year again! Unfortunate for me because, well, it’s my birthday and 44 is BLAH. Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣�
Strength: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds