Warm Up:
5 KB Deadlifts
5 KBS
5 Goblet Squats
5 KB Press left arm
5 KB Press Right arm
Strength: Deadlift (take 90% of 1RM)
1) 1x8 @ 60%
1x8@ 65%
1x8@70%
1x8@75%
2) Single leg KB Deadlift 4x12
Conditioning:
3 Rds
400m Run
21 KBS (55/35) (Rx+ 70/55)
12 HSPU (1 ab mat) (Rx+ hands 45lb plates)
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