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
A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C
A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row