12 minute EMOM 30-45 seconds work
1st: Row
2nd: Good Mornings
3rd: Burpees
4th: Alternating DB Snatch
Clean Grip Deadlift (No Hook Grip)
4 sets
5 reps Touch n Go Every 3 minutes
Bike 1/.8 miles
10 Snatch 45/30
10 Snatch 75/55
10 Snatch 95/65
Bike 1/.8 miles
10 Clean and Jerk 95/65
10 Clean and Jerk 115/80
10 Clean and Jerk 135/95
Bike 1/.8 miles
3 sets of the following superset
4 Muscle Clean
4 Push Press 31X1
A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca