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
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...