Strength:
Barbell Push Press
8,8,6,6,4,4
build to heavy set of 4
Renegade Rows
4x10
WOD:
0-8
8 min AMRAP:
10 Burpee to Pull Up Bar
10 DB Hang Squat Cleans
10/8 Cal Bike
8 - 16
8 min AMRAP:
15 DB Snatches
8 Burpee Box Jump overs
15 HRPU
COMP TRACK
0-8
8 min AMRAP:
10 Burpee to Pull Up Bar
10 DB Hang Squat Cleans
10/8 Cal Bike
8 - 16
8 min AMRAP:
15 DB Snatches
8 Burpee Box Jump overs 30/24
15 Push Press
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute