Conditioning

With a Partner - non working partner is holding a plank, working partner completes full round

8 Min AMRAP

8 DB Power Clean @ 40/30

8 DB Farmer’s Lunge

—rest 2 min—

8 Min AMRAP

8 DB Power Clean @ 40/30

8 DB Farmer’s Lunge

Capacity Work

With a Partner - non working partner is holding a plank, working partner completes full round

8 Min AMRAP

8 Hang DB Power Clean

8 Farmer’s Lunge, No weight

—rest 2 min—

8 Min AMRAP

8 Hang DB Power Clean

8 DB Farmer’s Lunge, no weight

Finisher

60 Alternating Leg Lowers from Box while holding weight (moderate)

Homework - Choose One

Snack Work

2 Rds of 50’ Front Rack KB Carry, moderate

2 Rds of 2-3 moderately heavy Power Cleans

Work to a heavy Deadlift Single - go for it if you’re feeling it

3 Sets, 90 sec rest between sets

12/12 Single Leg KB RDL, moderately heavy

Conditioning

Open Workout 14.4

14 Min AMRAP

60 Cal Row

50 T2Bar

40 Wallball

30 Cleans @ 135/95

20 Muscle Ups

Comment

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