STRENGTH – Squat Clean 12 min – 1 Rep EMOM Beginning on the ground with each rep 1 Clean Shrug 1 Clean High Pull 1 Clean (with a half squat and proper foot movement)
CONDITIONING 13 min AMRAP 150 m sled pull (45#/35#) 10 jumping squats (Use PVC in the back squat position) 10 Sit-ups
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