STRENGTH: 1a) Clean Complex: (20 minutes) -Power Clean (Pause 1 inch from the ground) -Clean & Jerk -Jerk 2a) Front Squat (1 sec Pause at bottom) 65x5 75x5 85xME 65xME
2b) Single Leg DB SLDL 3x12
Conditioning:
21-15-9 Wall Balls (25/20) Deadlifts (155/115) -100 ft bear crawl
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
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