STRENGTH:
1a) Snatch Balance- 3RM (15)
(Overhead Squat for people who aren't ready for the snatch balance/PVC Pipe if necessary)
2a) Deadlift- *Dead Pull & Overhand grip* (20 minutes) 70x3 80x3 90xME 70x ME Touch and Go) 2b) Reverse DB Lunge 4x10
3a) Barbell Goodmornings 4x10
3b) Strict T2B/K2E 4x ME
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