WOD
Strength
Back Squat: Build to Max Double
Conditioning
AMRAP in 18 Minutes:
7 Squat Clean Thrusters (50/35s)
100m Run
14 Alt. DB Snatch (50/35)
100m Run
28 Abmat Situps
100m Run
Extra
Snatch Blocks from below knee: 60/3, 70/2, 75/2, 80/2, 85/1, 88/1×5 sets
7 sets: 3-5 Strict HSPU
Rest 30 Seconds After Each Set
Allen Core Fitness
5 sets building
10 split squat each leg
10 RDL each leg
WOD
5 rounds
200 meter run
20 WB
50 ft walking lunge
Rest 1 min
