STRENGTH – Clean 10 min EMOM 1-Power Clean 1-Clean from below the knee 1 Clean from above the knee 1 Clean from the high hang (pockets)
CONDITIONING You wanna TABATA (20 sec work 10 sec rest) 8 rounds with each movement – total reps – Sit ups – Front Squat (95#/65#) – Push-up – Power clean (95#/65#)
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