Strength: Back Squat
2x5 @ 65%
3x5 @ 70%
1x15 @50-55%
Conditioning:10 Rounds
10 Push Up + Pull Across (45/25)(40/20)
8 Squat Cleans (125/85)(115/75)
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See AllStrength: Find a 1rm Push Jerk Conditioning: Every Minute for As Long As Possible (15min cap) 10 Alt Db Snatches (50/35)(40/25) 5 Burpees Over Dumbbell (Scale: 8 DB snatches / 3 Burpees
460
Warm Up: 7min Amrap 50 Jump Ropes 12 Air Squats 10 Ring Rows 5 Planking Burpees 10 Push up + down ward dog Partner WOD:30 min AMRAP: 200m Run together 40 Pull ups 30 Box jumps 24/20 in 20 Burpees 20 P
350
Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats
420
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