STRENGTH:
1a) Snatch Balance (15 minutes to work up to 1RM. Try to match or set new max. Use remaining time to continue hitting heavy reps.
(20 minutes)
2a) Deadlift- *Dead Pull & Overhand grip* 75x5 85x3 95x1 (Use any grip) *Joker sets with remaining time*
2b) Reverse DB Lunge 5x8
Conditioning:
Split Tabata -KB Swing (70/55) -Goblet Squat *Try not to put the kettlebell down*
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
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching