Strength: RDL 4x10
2. DB Stiff leg DL 3x12 s/s DB Revers stationary lunges 3x10 (do not alternate...keep contant tension
Conditioning:
Score is total hang squat cleans
With a running clock complete: Min 0-4: 1 x 400 Meter Run Max hang squat 135/95 (rx+ 155/105)
When clock hits 4 min: Min 4-8: 1 x 400 Meter Run
Max Hang Squat Cleans 115/75 (rx+ 135/95)
When clock hits 8 Min:
Min 8-12: 1 x 400 Meters Max Hang Squat Cleans 95/65 (Rx+ 115/75
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
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