Warm Up: 3 Rounds 5 Clean Pull (empty bar) 5 Clean High Pull 5 Power Clean
5 Front Squats
5 Push Jerks
Strength:
Squat or Power Clean & Jerk
4 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 1@ 85% 1 @ 90% 1 @ 95%
Conditioning:
10 min AMRAP 8 Wall Balls 10 Deadlifts (225/155) (185/115) 20 Situps
THEN For Time: 4 min Cap 30 STRICT Toes to Bar scale with 30 STRICT Knee to Chest
Partner WOD; Split Reps 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS...
1 Dumbbell Manmaker (push up + row/row) 2 Devil Press (50/35)(45/25) 3 Push Press (115/75)(95/65) 4 Thrusters (115/75)(95/65) 5 Pull ups...
Reminder Christmas week hours: 12/24: 9:30 ONLY 12/25: Merry Christmas 12/26: 9:30 ONLY 12/27 Normal Schedule 5 & 6am 12/28: 8, 9:15,...