STRENGTH:
1a) Snatch Balance- 4x3RM (Overhead Squat for people who aren't ready for the snatch balance/PVC Pipe if necessary) (20 minutes) 2a) Deadlift- *Dead Pull & Overhand grip* (85% 1 RM *add 5lbs) 70x3 80x3 90xME 70x ME Touch and Go) 2b) Reverse DB Lunge 4x10 CONDITIONING:
3 Rds -10 Hang Cleans (135/95) -10 Wall Balls
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