Strength: (Cleans)
"Build to a 1 rep max clean"
E2MOM for 16 minutes:
Sets 1-3 = 3 reps
Sets 4-5 = 2 reps
Sets 6-8 = 1 rep
**Athletes should list out the weights they are going to be trying to hit each set. Do not go into this blind. A good reference point is starting around 60-70% and build from there.
WOD - "Flash Flood"
AMRAP 9:
15 SDLHP (95/65)
12 HSPU
9 Lateral Burpees
FW: Reduce weight (75/55): sub push press for hspu
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LeanFit Condo:
AMRAP 15:
Row max meters
LeanFit WOD:
AMRAP 9:
15 KB SDLHP
12 Cal Row
9 Burpees Over Rower
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Core Work Cashout (Optional):
4 rounds of:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold
1 minute rest
