Quick Warm Up-
Concentrate on Clean and Snatch
A- 10 Min Amrap
100 ft farmers carry 70/53rx
12 Alt KB Snatch
100 ft Farmers Carry
12 HSPU
*100 ft up and back twice!
B- 8 Min Interval (30 sec, 30 sec off)
C- 10 Rounds-10 Minute Cap
3 Snatch Grip Dead 95/65
3 Power Snatch
3 Overhead Squats
12 Box Jump Overs 24/20
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