Strength:
Front Squats 5x4 2 sec pause @70%
+
Heels Elevated Heavy Goblet Squats 3x10
Conditioning:
Row 250
Dub x25
C&J x 8 95/65
15 min AMRAP
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See AllStrength: 10/15 min of work Hang Power Snatch Building heavy set of 2 Conditioning: 0-6:00 Row 30/20 Cals 10 Hang Power Snatch 6:00-12:00 Row 30/20 Cals 10 OHS Immediately into: 3 Rounds HRPU x 20 V-U
Strength: Deadlift: 20 min 5x3 @ 80-85% VO2 MAX Class! 6 Rounds 2:00min Clock 1:1 Work to Rest 10 DB Hang Cleans 10 Burpees 10 DB Snatch Remaining Time on AB for Cals Score = Calories Check www.abtsol
10 Min EMOM : Min #1 4 Squat Cleans 6 Push Press Min #2 Russian Swings x 15 70/53 GO DOWNLOAD SUGAR WOD & UPLOAD YOUR RESULTS (add CrossFit Result) AMRAP #1 6 Min Squat Cleans x 6 185/115 Wall Balls x