Strength 15 Min EMOM Clean Min 1-5 3 Hang Clean + 1 Hang Squat Clean Min 6-10 3 Deadlift + 2 Hang High Pulls (AHAP-90%ish of your 1RM Clean) Min 11-15 1 Power Clean + 1 Squat Clean (not touch and go)
Wod 15 Min AMRAP 12 Sit-ups 9 Push Press 115/80 6 C2B Pull-ups CC: 3 Muscle-ups
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