WODs

A. Strength Bench Press 3x12 @moderate weight max UB Ring Rows with Feet elevated B. Conditioning 10' AMRAP 20 Back Rack Lunge @60/40kg – clean the weight from the ground 20 American KBS @32/24kg...

A. Deadlift 4x3@90% of 3RM from previous week B. 5 RFT: 8 Squat Clean Thrusters @40/25kg (yes, you need to do a squat clean on every single rep) 8 Bar Facing Burpees...

A. Front Squat Work Up to a 2RM B. For Time: 50 Pull-ups Run to Red Planet 20 DB Snatch @22,5/15kg Run to End of Soi 14 20 DB Snatch @22,5/15kg Run to Red Planet 50 pull-ups...

A. Weightlifting Snatch – Work Up to a 3 RM TnGo set B. 12' AMRAP 1 Snatch @3RM Weight 15 Air Squats 50 foot double KB Front Rack Carry @24/16kg...

A. Strength Back Squat Warm up, then do a max UB set @70%+ If you hit less than 8 reps last week, lower the weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up the weight. B. 15' AMRAP 8 Bar MU 16 DB...

A. Hang Power Clean Work Up to a 2RM B. 4 RFT: 30 Wall Balls 15 (CTB) Pull Ups * EMOM – 2 Hang Power Cleans @85% of 2RM...

A. Weightlifting Power Snatch 8' EMOM: 1: Max Drop and Go Power Snatch @805 2: Rest B. Conditioning 27-21-15-9 Double DB Thruster @22,5/15kg TTB...

A. Front Squat 40 Reps @60% For Time B. Conditioning 4 Rounds: 30 UB Wall Balls – choose a challenging but doable weight 30s Rest 15 Pull Ups 30s Rest Max UB Power Clean @60/40kg Rest 2min...

A. Strength Deadlift Work Up to a Heavy 3 B. Conditioning 10 RFT: 2 Rope Climbs 2 Squat Clean Thruster @80/60kg* *these should be heavy Squat Clean Thrusters!!!...

A. Weightlifting Snatch Grip Push Press + OHS Work up to a Heavy set of 3 Push Presses + 1 OHS; go heavier than last week B. 5X Go Every 4': 30 OHS @50/35kg 30 AbMat Sit Ups...

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