Strength:
12 min EMOM: 1 Full Clean + 2 hang Squat Cleans + 1 Jerk
Conditioning
12 min Amrap Ladder:
2 Devil Presses (40/25)
30 Dubs
4 Devil Presses
30 DUbs
6 Devil Presses
30 Dubs
8 Devil Press
30 Dubs......
Continue up the ladder by 2's on the Devil Press and get as far as you can in the 12min. If DUbs are not consistant lower the number to 15 each round
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans