Strength-Clean and Jerk 16 min EMOM first 4 min 5 High Hang Squat Clean (light/from the pockets) second 4 min 5 Push Press next 4 min 3 Power Clean (heavy/not touch and go) next 4 min 2 Squat Clean and Jerk
Wod 3 Rounds 30 Floor Wipers 135/95 (count every touch as a rep) 40 Air Squats 500 Meter Row
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
A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP