Tag

Squat

LIFT: 1 Clean + 2 Front Squat EMOM for 10 min WOD: 4 Rounds 20 Back Squat @ 135/95 20 Box Jumps @ 24/20

LIFT: Deadlift – 1 x 5 WOD: 3x 10 OH Squats @ 95/65 20 sit ups 30 Double under’s

SKILL: muscle ups / muscle up transitions WOD: 4x 50 foot walking lunge 12 push press @95/65 6 Front squat

LIFT: Press – 5 x 3 WOD: AMRAP in 3 10 Box Jump @ 24/20 15 Squats -Rest 1 min- AMRAP in 3

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 pull ups 10 push press @ 95/65 15 thrusters

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Power Snatch @ 50% 10 OH Squat 20 sit ups

LIFT: OH Squat – 5 x 2 WOD: EMOM x 16 odd: 30 Double under’s even: 15 wall ball @ 20/14

SKILL: 1000m Row for time WOD: AMRAP in 12 3-6-9-12-15-18-21-24….. Hang Power Clean @ 115/85 15 Squats after each set

LIFT: Front Squat – 5 x 2 WOD: 5X 25 Deadlift @ 135/95 25 sit ups

LIFT: Deadlift – 1 x 5 WOD: 50 Box Jump @ 24/20 40 pull ups 30 DB Front squat @ 35/25 20 Burpees 10 DB...