Warm up: 2 Rds
Arm circles x 10
Single Arm Circle x 10 per arm
Push ups x 10
Hollow Body Rocks x 10
Empty Bar Hang clean Shrugs x 5
Empty Bar Hang Clean High Pull x 5
Strength:
Bench Press 4x8 @ 75%
DB Alt Bicep Curls 3x12
Tricep Ext 3x12
Conditioning: 10min amrap
3 Hang Clean (135/95)
3 T2B
6 Hang Clean
6 T2B
9 Hang Clean
9 Toes-to-Bars
12 Hang Clean
12 T2B
15 Hang Cleans
15 T2B
18 Hang Clean
18 T2B.......
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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