Strength
1 Hang Power Clean EMOM x 10 min building
Conditioning
3 rounds
3 min on 3 min off
20/16 Cal row
then amrap in remaining time
10 Hang Power Clean
10 Burpees over the bar
Round 1 95/65
Round 2 135/95
Round 3 165/115
7/4/2018
Partner Murph
1 mile run
100 pull up
200 push up
300 air squat
1 mile run
20/14lb vest RX
-Break up reps however you want, only 1 person works at a time-
45 min cap
7/3/2018
Strength
2 Strict Press EMOM x 10 min, building
Conditioning
15 min AMRAP
10 HSPU
20 KB Swing 53/35
30 Double Under
7/2/2018
Strength
2 Front Squat every 1:30 x 6 sets building
Conditioning
50 Front Squat 95/65
50 Toes to bar
10 min cap
