Strength:
1. Pendlay Row 4x8 Pendlay Row
2. 30-45 Degree Chest Supported DB Row (use 2 dumbells) 4x8 Incline DB Row
2a. wide grip pull up ME or Banded Pull-up
Conditioning:
800m Run
21 Deadlifts (185/135)
21 Pull ups
400m Run
15 Deadlifts
15 Pull Ups
200m Run
9 Deadlifts
9 Pull ups
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