Skill/Open Gym
Conditioning: With a 20 mins running clock
0-5min
5rds
10 box jumps
10 air squats
10 jumping split lunges.
5-10min
4 rds
15 V-Ups
15 superman's
10-15min
3 rds
20 med ball cleans
20 Oblique wall ball twist (left+right=1 rep)
15-20min
2rds
25 Push Press (empty bar (45-35)
25 back squat (45/35)
25 Kb sumo deadlift high pull (35/25)
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats