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. 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
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh