Tuesday June 16th WOD

Strength: Back Squats/ Goblet Squats

2 Warm Up sets of 12 reps


3x15 reps (As heavy as possible)

Conditioning: (20min Cap)

2 Rounds (For Time)

40 Alternating Overhead Lunges (with barbell or use one DB and alternate arms

40 Hang Power Cleans

40 Alternating Front Rack Lunges

RX: 75/55

RX+: 95/65

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Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(