Strength:
1.) Box Squat Back Squats 6x5 @55-60% (see Video)
2.) DB Reverse lunge 4x10 (Do 10 on one leg before switching to other leg)
Conditioning:
100 double unders 40 KBS 40 sit ups
80 DU 30 KBS 30 sit ups
60 DU 20 KBS 20 situps
40 DU 10 KBS
20 situps 20 DU
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
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