8min EMOM
1 Power Clean
3 Push Press
"THE CHIEF"
Five 3-minute AMRAPs in 19 minutes
3min AMRAP
3 Power Cleans (135/95 lbs) (Use DB's instead of Bar)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Bodyweight WOD
20 minute AMRAP 12 jump squats 12 burpee lunges* 16 kneeling get ups
https://www.youtube.com/watch?v=7szMPWUT9EA
*Burpee lunge = + 1 burpee + 2 Lunges
Strength: Find a 1rm Snatch Conditioning: 6 Rounds 200 Meter Run 12 Push Press (135/95)(125/85)(115/75) 12 Weighted Sit Up (45/25)
Strength: Back Squat 1x3 @ 55%, 1x3 @ 65% 4x3% 80% Conditioning: Part 1 - 1 Round 24 Hang Squat Clean (135/95)(125/85)(115/75) 24 Burpee Over Barbell Rest 1 Minute after Part 1 Part 2 - 3 Rounds 8 Ha
Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run
