Strength

Every 2:00, 8 Sets
1-4) 2 High Hang Power Clean + 1 Front Squat (↑)
5-8) 2 High Hang Squat Clean (↑)
*Hold onto bar between reps
*Score is heaviest High Hang Squat Clean

Conditioning

AMRAP 15 w/ Partner – split reps any way
200m Team Run (RX+: One person carries 20/14lbs Wallball)
40 Weighted Situps (15/10) (FX: No Weight) (RX+: 25/15)
200m Team Run (RX+: One person carries 20/14lbs Wallball)
30 Push-Ups (RX+: Hand-Release Push-Ups)
200m Team Run (RX+: One person carries 20/14lbs Wallball)
20 Devil’s Press (35/20) (FX: 25/15) (RX+: 50/35)
*TWO Dumbbells on Devil’s Press

Don’t forget about mobility class today at 5:45! We will be working on our Lumbar Spine.

Strength

Every 3:00, 4 Sets
10 Back Squats (55-60%) + 10 Dumbbell High Pull

Conditioning

4 Rounds of 3:00 on/1:00 off
200m Run (RX+ 300m)
40 Double Unders (RX+ 60)
AMRAP Single Arm Dumbbell Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*Score is total lunges (Suitcase Carry)
*Switch arms whenever on lunges

Strength

Every 2:00, 8 Sets
2 Snatch Grip Push Press + 2 Overhead Squats (↑, CAP at 70%)
*% based off of 1RM Snatch or 1RM OHS

Conditioning

AMRAP 5
5 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
5 Burpees Over Bar

2:00 Rest

AMRAP 5
3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
3 Bar Facing Burpees
*Score is total reps

Strength

EMOM 15
1) 4-8 Pike Handstand Pushups on Box (FX: Inchworm Pushups) (RX+: Strict Handstand Pushups)
2) 10 Underhand Bent Over Row
3) 10/10 Single Leg L-Sit Lift (FX: 6) (RX+: Straddle L-Sit Lift)
*Score is SC, FX, RX, RX+

Conditioning

AMRAP 12
100m Run
12 Push Jerk (95/65) (FX: 75/55) (RX+: 115/75)
100m Run
12 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

SQUAD WOD

EMOM 8
P1: AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
P2: 12/10 Cal Ski (FX: 10/8)

Rest 2 min

EMOM 8
P1: AMRAP Slam Balls (20/15) (FX: 15/10) (RX+: Burpee Slam Ball)
P2: 8 Burpees to Plate

Rest 2 min

EMOM 8
P1: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
P2: 12/10 Cal Bike (FX: 10/8)

*Score is total AMRAP reps
*Alternate Movements each Minute