Warm up:
DB Shoulder complex: Light weight
3 X 10
Front Raise
Latetal Raise
Rear Delt
Strength:
1. Close Grip Bench Press 3x10 (Heavier then last week)
2. DB Kick Back 3x10
3. DB Pull Over 3x10 (Focus on pulling the weight with your lats and squeezing the chest at top of movement)
Conditioning:
15 MIN EMOM:
1st min Sit ups
2nd min Wall Balls
3rd min FULL Burpees
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