Strength: Back Squat Take 90% of 1RM
MUST DO Warm up sets before working sets
1x6@70%
1x6@ 80%
1x3@ 90%
1x2@95%
Pull ups in between Back Squats
Negatives
0-5: 5,4,3,3,2
5-10: 10,9,8,7,6,5
Conditioning:
4 rds
200m Run
5 Front Squats @ 75%
20 Planking High Five (Left right is one)
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