Warm Up
7 Reps of each:
Romanian Deadlifts
Muscle Clean
Front Squat
Strict Press
Push Press
Back Rack Elbow Rotations
3 reps of each
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Strength: Shoulder Press
8 @ 65%
8 @ 70%
8 @ 75 %
8 @ 80 %
Conditioning: 16min EMOM
Min 1:
5 Box Jump (24/20)
5 Push Press (125/85)(115/75)
Min 2:
3 Squat Clean (125/85)(115/75)
3 Push Jerk
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