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WARM UP

400m Run

2×10 each:

Good Mornings

Lunges

Air Squats

Pushups

Iron Cross

PART I

STRENGTH

12 Min EMOM:

2 Power Cleans (Build to 2RM Max)

PERFORMANCE

12 Min Power Clean Technique

CONDITIONING

12 Min EMOM:

1 – ME Cal Row

2 – 15 KBS (24/16)

3 – 12 Burpees

PART II

Partner “Chief”

3 Rounds of the Following…

5 Min AMRAP:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

*Alternate Rounds w/Partner

1 Min Rest

WARMUP

400 M run

2 x 10 each:

• PVC pull thru
• good mornings
• pushups
• straight leg situps
• barbell strict press

WOD

4 rounds:
(4 min to complete):

• 200 M run
• 15 shoulders-2-overhead (95/65)
• 30 double unders
• max effort burpee-over-bar
• rest 2 min

*score = total burpee-over-bar

WARMUP

400 M run

plyos

PART 1

team of 3:

16 min EMOM

1. max effort cal row
2. 15 WBS (120/14)
3. 15 KBS (24/16)
4. sled 2nd line & back

PART 2

12 min EMOM:

1. band tri pulldown x 30
2. DB curls x 15
3. tempo pushups x 5
4. barbell tri crusher x 20

 

WARMUP

-Strength-

12 min to build to 3 rep max power snatch

-Performance-

12 min EMOM:

odd – 15/12 cal row

even – 5 power snatch (135/95)

-Conditioning-

12 min AMRAP:

• 200 M run
• 10 hang power snatch (95/65)
• 10 OHSQ

WOD:

for time:

• 400 M run
• 10 thrusters (95/65)
• 15 plate burpees (45/25)
• 20 pushups
• 25 shoulders-2-overhead
• 30 plate situps
• 25 shoulders-2-overhead
• 20 pushups
• 15 plate burpees
• 10 thrusters
• 400 M run