Strength 10 min EMOM 1st min 6 front rack walking lunge 2nd min 45 double unders
Wod 4oo m Run 12 Clean and Jerk (135/95) 4oo m Run 9 Clean and Jerk (155/105) 4oo m Run 6 Clean and Jerk (185/125) 4oo m Run 3 Clean and Jerk (205/135)
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See AllA. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
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