Long over due is congratulations to Luke and Julie Adams on their new baby.
As well as to Michelle Smart on the arrival of her new baby. Michelle was back at the box today (after a few weeks off) and is right back at it.
STRENGTH – Clean and Jerk 10 min EMOM 1 Power Clean 1 Squat Clean 1 Hang Power Clean 1 Hang Squat Clean
CONDITIONING 15 min AMRAP 150m sled Pull (45#/25#) 12 Push-ups 21 Overhead Squat (45#)
A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa
A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r
A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel