Fitness
Strength
A. Power clean + hang squat clean +jerk
build to heavy in 12 minutes
Wod
2 rounds for time
40 wall balls
30 cal row
20 kb swings 53/35#
Performance
Strength
A. Power clean + hang squat clean +jerk
build to heavy in 12 minutes
Wod
2 rounds for time
50 wall balls
35 cal row
20 kb swings 70/53#
Zone
Skill
A1. DB box step ups- 8/leg x 3 sets
A2. HR push ups - 15 reps x 3 sets
A3. Tuck ups- 30 reps x 3 sets
Wod
2 rounds for time
40 wall balls
30 cal row
20 kb swings
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