Strength: Power Clean for load:(8min EMOM) 75-80% 1RM
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps
#7: 5 reps
#8: 5 reps
WOD
Complete a total of: Can break up the reps however you want (not included in time)
60 GHD or Wall ball throw sit ups
40 Reverse Crunches
then
3 Rounds for Time:
Praxair Run
40 DU’s (3x singles)
4 Full Snatches (155/105)
Advanced:
5 Rounds for Time:
500m row
9 KB Overhead walking lunges (2×45/26)
12 Burpee box jumps (30/24)
TEC WOD
9 Hill Repeats(curb –> Praxair sign–> back to curb = 1) 21 Burpees
Rest 2 min
6 Hill Repeats–15 Burpees
Rest 1 min
3 Hill Repeats–9 Burpees
