Strength Hang Squat Clean 6 min every 30 seconds 1 high hang squat clean (slight knee bend only) 1 hang squat clean (pause at the bottom of the hang for 2 sec.) 1 min rest 6 min EMOM 3 clean shrug 2 clean high pull 1 squat clean
Wod 4X 20 Box Jump (28/24) 20 Sit-up 20 Push-up 20 Sit-up
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8