Warm up
1 minute row-Easy pace
Then
20 burpees
Then
1 minute max cal row
Strength
Bench press-Heavy 4
Conditioning
Every other minute x 5 rounds
0:00 2 bench presses + 1 minute hollow hold
2:00 CFT 70% 1 min max cal row
Oly WOD
EMOM4
3 muscle 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 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
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
