Strength:
Pause Front Squats
6×6 @65-70%,
1 Second Pause at The Bottom
WOD:
12 Minute AMRAP
5 Strict Pull-ups
10 V-Sits
15 Double Unders
Strength:
Establish a 3RM hang snatch
WOD:
2 Rounds
500m Row
15 OH Squats (95/65)
3 Minutes Rest
WOD:
Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees
Mobility:
Forearm/ Bicep/ Thoracic
WOD:
18 Minute AMRAP
5 Hand Release Burpees
10 Deadlifts (Body weight)
15 Pull-ups
20 V-Sits
250m Farmers Carry (30-50% of body weight)
Cashout:
Rollout
Strength:
10 Minute EMOM
Alternating
8 Seated DB Shoulder Press
6 Back Squats @ 75%
WOD:
10 Minute AMRAP
5 Front Rack Lunges (per Leg)(95/65)
10 Pushups
15 Box Jumpovers
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