Warm up
5 Rounds
15 Kettlebell Banded DL
1:00 BB Front Rack Hold
Rest 1:00
Emom x 16
1- 20 Lateral Squat Jumps over Plate
2- 30 Wall Banded Butterflies
3- 25 Banded Hamstring Curls
4- 10 weighted leg press 10lb DB
Abs
3 Rounds
1:00 Chinese Plank
20 Back Extensions
:15 Vacuum Hold
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio