12/14/22
Warm up
30-20-10
Wall ball
V ups
Strength
Front squat-build a heavy 6
Conditioning
A B A
A-AMRAP2
Gladiator push ups
B-EMOM4
3 Front squats
Accessory
3 rounds
7/7 Bulgarian split squats
7/7 floor wipers
Oly WOD
Emom5
2 hang squat snatches
Warm up
30-20-10
Wall ball
V ups
Strength
Front squat-build a heavy 6
Conditioning
A B A
A-AMRAP2
Gladiator push ups
B-EMOM4
3 Front squats
Accessory
3 rounds
7/7 Bulgarian split squats
7/7 floor wipers
Oly WOD
Emom5
2 hang squat snatches
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx