Strength: Deadlift (90%)
1x8 @ 65%
1x6@75%
1x4 @ 85%
1x4 @ 95%
BEGINNERS/NEWER MEMBERS: 4X8 REPS..FOCUS ON FORM...NOT WEIGHT!
DB ROW 3x10
Conditioning: "The Chief" MY FAV WORKOUT!!
5 rds: 3min Amraps 3 Power Cleans (135/95) 6 Push-ups 9 Squats
GOAL IS 3 rounds each Amrap....BUT try and get 5!!!
Rest 1 minute. Repeat for a total of 5 rounds.
Post rounds completed for each of the 5 amraps
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