Warm up:
3 Rounds
200m Run
4 Inch Worm Push Ups
6 Ring Row
8 Goblet Squats
12 Hollow Body
Strength:
1a) Power Clean (pull from the floor, no squat)
Build up to 65% Then 7x3 @ 65%
1b) DB Row 4x12 each arm
1c) Face Pulls 4x10
Conditioning:
12min Amrap
4 Power cleans (115/75)
6 Box Jumps
8 Wall Balls
Strength: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...
For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...
Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...