Warm up: 2 rds 10 reps of each
ALt Lunges
KB Swing
KB Stiff leg Deadlifts
Glute Bridges
Straight leg crossover x 5 each leg
Strength: Deadlift 3x10 @ 65% of 1RM
Conditioning:16 Min AMRAP
7 Burpee Box Jump Overs (24/20)
14 Barbell Front Rack Lunges (115/75)(95/65)
14 KBS (70/55)(55/35)
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r