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: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...
For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...
Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...