Warm up:
2 Rounds
200m Run
10 KB Swings
10 Push Ups
10 Squat
Strength: (20min)
Power Clean 7x3 @ 85%
DB One arm Row 4x10 (heavier then last week)
DB Chest Supported Incline Rear Delt Raise 4x12 (Light weight, focus on strict form) (see pic below)
Conditioning: 3rds
200m Run
10 Push Jerk
10 Pull ups
10 Wall Balls
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
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