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. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8