STRENGTH WOD

  • EVERY MINUTE ON THE MINUTE X10 MINS OF:
    • 2 CLEAN HIGH PULLS + 2 TEMPO POWER CLEANS + 2 JERKS
      • *TEMPO (4 SEC ASCEND FROM FLOOR TO POCKET THEN EXPLODE ONTO SHOULDERS)

 

WOD (METABOLIC CONDITIONING)

  • 10 MINS AS MANY ROUNDS AS POSSIBLE UP THE LADDER BY 2 REPS :
    • 2 DEADLIFTS @185/155 LBS
    • 2 BAR FACING BURPEES
    • 4 DEADLIFTS @185/155 LBS
    • 4 BAR FACING BURPEES
    • 6 DEADLIFTS @185/155 LBS
    • 6 BAR FACING BURPEES
    • 8 DEADLIFTS @185/155 LBS
    • 8 BAR FACING BURPEES
    • ETC…