Strength:
1.)Stiff Leg Dead Lift 4x10 (3 sec decent with a 1 sec pause at mid shin, so that means slow and controlled on the way down, hold for 1 sec and then explode up, driving hips forward into the bar and squeezing everything really hard at the top of movement for EVERY REP.
-THEN_
2.) KB Single Leg DL 4x10 (Try heavier weight then last week but keep good form)
Conditioning: 15min Amrap
100m Farmers Carry: (55/35)
6 HSPU
8 Ball slam
10 Man makers (with out push-up) (30/15)
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