Strength 5X A- 5 Seated box jump B- 20 Good Mornings (band or 45# bar) C- Pistols (5 each leg)
Wod 2X 200m run 9 Deadlift (155/115) 200m run 6 Clean and Jerk (135/95) 200m run 3 Snatch (105/75) 2 min rest CC: 165/115# for all movements
*Load your bar with snatch weight on first then CNJ then DL so you can quickly transition
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike