Skill:
DUBS Wod: 30 minutes 0-10 minutes: 3 rounds of 10 power cleans (135/95) rx+ (155/105) 10 bar facing burpees (both feet start and finish together. No step overs.) 10-20 minutes: 2 rounds of 15 power cleans (155/105) rx+ (185/115) 15 bar facing burpees 20-30 minutes: 1 round of 30 Power cleans (185/115) rx+ (205/135) 30 bar facing burpees
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