Be sure to have workout written in a place you can easily see during WOD
Five 3-minute AMRAPs (19min total)
AMRAP in 3 minutes
3 DB Power Cleans
6 Push-Ups
9 Air SquatsThen
Rest 1 minute
Repeat 5 times
DB Power Clean Demo
https://www.youtube.com/watch?v=vh0Tj7G4k0c
15 Min Amrap
7 Plank Burpees
11 Push-Ups
22 Glute Bridges
Cash out
Take a jog for 2-5min!
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu