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 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