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
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats