Partner Wod: 30min Cap
6 rounds of (each partner complete a full round before switching):
15/12 cal row or 200m Row
10 Power Snatch (125/85) (115/75)
Then 6 rounds of:
200m run
9 hang power cleans (155/105 lbs) (135/95) (125/85)
Then 6 rounds of:
12 Pull Ups/ Ring Row
8 Push Press (155/105 lbs) (135/95) (125/85)
Strength: Â Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
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