weightlifting conditioning

every 30 sec for 20 rounds

1 power snatch

wod

15 min amrap

50 wallballs
400 m run
25 dual db push press 22,5/15
200 m run

cooldown

block run

weightlifting conditioning

every 30 sec for 20 rounds

1 clean and jerk

wod

15 min emom

1 min x cross overs
2 min x pull ups
3 min x goblet squats 28/20

cooldown

block run

wod

30 min amrap

30 devil press 22,5/15
1 block run

cooldown

block run

strength under fatigue

every 3 min for 4 rounds

15/12 cal row
8 backsquats 70/50

note: no rack

wod

6 rounds

interval // 2 min on : 1 min off

14 alternating db snatches 22,5/15
7 burpees over db
me double unders

cooldown

block run