Strength:
1) Snatch Balance: 15min, find 5RM (OHS for those not comfortable with snatch)
2a) Deadlift: All deadlifts will be performed from a dead stop/pull. Use an OVERHAND GRIP unless performing a 1RM
65%x 5
75%5
85XME
65XME (touch and GO)
2b) Reverse DB Lunge: 3x12
3a) Barbell GoodMornings 3x12
3b) Strict T2B 3xME
Optional conditioning:
Tabata Ball Slams
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans