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Strength and Conditioning

Warm up:  Barbell Warm up 

10 minutes

Strength:  Power Clean
Every 90 seconds for 7 Rounds
Build to a heavy set of 3

  • touch and go
  • Beginners no touch and go

Metcon: “Cindy”
AMRAP 20
5 Pull-up
10 Push-up
15 Squat

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Cardio Core 6am 

EMOM 10
Odd: 12/10 Cal Row or 10/8 ABC
Even: 50 Double Unders

AMRAP 10
6 Cal Assault Bike or 8 Row Cals
6 Sumo deadlift high pull 95/63#
6 Lateral Burpees over the bar

For Time:
100 Single Arm DB Hang Clean and Jerk 50/35

  • EMOM complete 5 Toes-To-Bar
  • Rest 3min. Between Sections