Teams of 2 complete AMRAP 30: 5  2 hand KB clean and press 25/45 10 Weighted Burpees (DB or KB in each hand) 15 Jumping lunges One athlete works on the triplet at a time while the second athlete completes a 400m run. Once the run is done, the athletes switch roles and continues the AMRAP where […]

Strength WOD 1. Snatch EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing 2. Conditioning AMRAP 12: 15 Box Jumps 20/24 30 Wallballs, 20/14  

1. Barbell Conditioning with a running clock… A. at the 0:00 complete 15 Unbroken Clean and Jerks B. at the 5:00 complete 12 Unbroken Clean and Jerks C. at the 10:00 complete 9 Unbroken Clean and Jerks 2. Conditioning 5x300m Row/Run, 1 min rest (sub 30 SDLHP 45/65)

Rest Day!!!

CFC 1. Strength 3×3 OHS 2. Conditioning 1000m Row/Run 30 Overhead Squats, 135/95 30 C2B 500m Row/Run 15 OHS 15 C2B Strength WOD 1. Strength 3×3 OHS 2. Clean and Jerk Work up to a heavy set of the following complex: 2 High Hang Squat Cleans + 1 Jerk High Hang Cleans are from a […]