Happy Birthday MISTY!!!!!!!!!!!
Strength: Bench Press
1x3 @ 55% 1x 3 @ 65 %
4x3 @ 80%
Conditioning: 2 rds:
5 Bar Muscle ups/ Pull ups / ring row
23 Push Ups
68 Air Squats
400m RUn
15 Hang Power Clean
* after 2 round: cash out of 54 Dubs
Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m
Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans
Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)
