Strength: (15min) 1a) Snatch Balance- 1RM (Overhead Squat for people who aren't ready for the snatch balance/PVC Pipe if necessary) 2a) Deadlift- *Dead Pull & Overhand grip* (20 minutes) 75x5 85x3 95xME 85x3 75xME (touch and go 2b) Reverse DB Lunge 5x8 3a) Barbell Goodmornings 5x8 3b) Strict T2B 5xME Conditioning: Optional: 1 mile Run or 1600 m Row for time (Try to improve from your time last week)
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
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