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
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows