Strength 12 Min EMOM min 1-4: 3 Deadlift + 2 Hang Clean min 5-8: 1 Squat Clean + 2 Push Press + 1 Jerk min 9-12: 2 Clean and Jerks
Wod 15 Min AMRAP 5 Push-up 10 Pull-up 15 Squat Score your total number of reps, at some point during the wod do 10 single arm Dumbbell Snatches. Choose your own weight, add your weight to your total reps for 1 big number.
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