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 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl