Start of New Strength Cycle:
*Take 90% of 1RM for the entier cycle.
Strength:
1.) Back Squat.
1x10@60%.
1x8@70%.
1x6@75%.
1x4@80%
2.) Front Squat.
1x5@65%.
1x5@70%
Conditioning:
3 Rds- 2min on/1min off
12 KB Swings.
10 Burpees (Start the next round wherever you left off. )
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