Private Barbell
0:00-8:00 Oly Work 8 Minute EMOM
:05 Clean Deadlift to Knee + Hang Squat Clean + Push Jerk
8:00-20:00 Front Squats
8-6-4-2-1 @ 55-65-70-75-80%
Athletes may do heavy singles by feel if time permits
20:00-24:00 Transition
24:00-36:00 “Air Force-ish” For Time: [using 95/65 lb Barbell]
20 Thrusters
20 Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats
*Starting with and EMOM do 4 Burpees
150x Home WOD Version
Skill: 8 Minute EMOM
:05 to Knee DB Deadlift + Cluster (3 Reps each Minute)
Strength 8:00-20:00
5x12 Heavy Bag Squats
MetCon - For Time: using 1 DB/KB
30 Thrusters
30 Power Cleans
30 Push Press
30 Overhead Squats
30 Goblet Squats
*Do 15 reps per arm each movement
*EMOM 4 Burpees
POWER LUNCH
Running Clock
0:00 - 3:00 40 Burpees
1 min rest
4:00-12:00 EMOM 8
:20 Max Squats
:15 Lunge Hold R
:15 Lung Hold L
:10 Rest
1 min rest
13:00-?? 40 Burpees for time