Strength 16 min EMOM Clean and Jerk Min 1-4, 5 Hang High Pull (1 second pause at the bottom of the hang) Min 5-8, 3 Push Press + 2 Push Jerk Min 9-12, 1 Power Clean + 1 Hang Clean + 1 Hang Squat Clean Min 13-16, 2 Squat Clean and Jerks
Wod 3X 2 min AMRAP 1 min rest 35 Wallballs Max rep Pull-ups
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike