Strength:
Push Press 4x10
S/S DB Lateral Raises 4x 10 (Keep Weight light for perfect form)
View Vidoe for Demonstration
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
Conditioning:
4 RDS:
8 TTB
12 Alertnating Front Rack Lunges 995/65) Scale DB Lunges
16 Alternating Single Arm DB Power Snatch(40/20)
20 Dubs
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu