Strength:
Front Squat (90%) If you dont have a new Front Squat, add 10lbs to your old one.
1x10 60%
1x8 65%
1x8 70%
1x8 75%
2. Pull ups: Weighted, Strict, Progressions
Conditioning:
7 Rounds 6 Clusters (95/65) (RX+ 135/95) Cluster is a squat clean thruster 9 HSPU (scaled = push ups) 12 KB Swings (55/35) (RX+ 70/55)
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
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