Strength:
Front Squats 6x5 @70% (4 second tempo)
Conditioning:
Row 500m
30 OHS 95/65
Row 400m
25 DB Hang Squat Cleans 50/35
Row 300m
20 G2OH 95/65
Row 200m
15 min time cap
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See AllHang Power Snatch Building on last week Sets of 2 (10 min of work) Accessory: DB Bentover Row 3x10 each DB Curls 3x20 WOD: 12 min AMRAP 10-20-30-40... Cal Row 4-6-8-10... Hang Power Snatch 4-6-8-10...
Skill: HSPU 10 - 15 min Partner WOD: 20 min AMRAP: 50 Deadlifts 275/185 50 Wall Balls 50 T2B 50 DB Push Press 50/35 50 Box Jump-Overs
Strength: Week #1 Front Squat Cycle Front Squats 4x6 @75% 3 tempo down Barbell RDL 3x10 Conditioning: 4 Rounds: 3 Min Clock 10 Thrusters SC 75/55 RX 95/65 (keep the weight a bit lighter then you usua