Warm Up: 400m Run + 5 x 5 Pull Ups + Mobility
Strength: 6 x 1 Squat Cleans @ 90% 1 rm
WOD: 19min AMRAP
19 x Deadlifts (60/40)
13 x Hang Power Cleans
7 x Push Press
200m Run
...
Warm Up: 400m Run + 3rds 1 x rope climb (long Socks) 5 x Push Ups 7 x V-ups
Strength: 5 x 3 Back Squats
WOD: 4RFT
25 x Double Unders
15 x Burpees
10 x Alternating 1 Arm DB...
Warm Up: 400m Run + 3 rds of Cindy + Mobility
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD:
4RFT:
6 x Power Snatch 50/35
10 x T2B
14 x Push Ups...
