wod
10 min to find a 1 rep max squat clean
into
20 min amrap
10 squat cleans
10 push press
10 hang power cleans
30/21
strength
every 2 min for 5 rounds
5 / 5 / 4 / 3 / 2 frontsquats
note: first set at 60 - 70% of your max (heavier than last week)
skill
double unders
wod
15 min amrap
5 handstand push ups
5 burpees over rower
10 air squats
strength
every 2 min for 5 rounds
5 / 5 / 4 / 3 / 2 deadlift
note: first set at 60 - 70% of your max (heavier than last week)
wod
every 2 min for 8 rounds
12 alternating hang db clean and jerks
24 double unders
pumping arms
4 min amrap
5 right arm incline db bench press on wallball
5 left arm incline db bench press on wallball
5 right arm hammer curls
5 left arm hammer curls
skill
handstand push ups
weightlifting
every 30 sec for 40 rounds
1 low hang cluster
leg crusher
tabata
weighted wall sit
