• Tabata Mid-line Warm Up

Strength:

Skill:

Hang Power Clean

• 50 Reps @ 135/95
• 50 Reps @ 155/105
• AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Deadlift

• 50 Reps @ 185/125
• 50 Reps @ 225/155
• AMRAP @ 275/185

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

• Partner Relay Race

• 10 Minutes Mobility

• Tabata Mid-line Warm Up

Strength:

Optional After WOD

A) 3 Set:

• DB Rolling Triceps Ext. x 10-15
• Traveling Medball Push Ups

B)  3 sets:

• 10 Supinated Grip Bent Over Row
• 20 Glute Bridges
• 25 GHD Sit-Ups
• 30 Banded Good Mornings

Skill:

A) AMRAP in 7 Minutes:

Hang Power Clean

• 50 Reps @ 135/95
• 50 Reps @ 155/105
• AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Deadlift

• 50 Reps @ 185/125
• 50 Reps @ 225/155
• AMRAP @ 275/185

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

• Partner Relay Race

• Tabata Mid-line Warm Up

Strength:

A)  3 Set:

• DB Rolling Triceps Ext. x 10-15
• Traveling Medball Push Ups

B) 3 sets:

• 10 Supinated Grip Bent Over Row
• 20 Glute Bridges
• 25 GHD Sit-Ups
• 30 Banded Good Mornings

Skill:

Hang Power Clean

• 50 Reps @ 135/95
• 50 Reps @ 155/105
• AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Deadlift

• 50 Reps @ 185/125
• 50 Reps @ 225/155
• AMRAP @ 275/185

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

• Partner Relay Race

• 10 Minutes Mobility