Strength: Front Squat (90%)
1x6 70%
1x6 % 80
1x3 % 90
1x2 % 95
2. DB Stationary Lunges 3x12 (each leg) keep tension on the front leg for all 12 reps
Conditioning: AMRAP 12 MIN
Squat Cleans (135/95) (115/75) Every Minute complete 5 Box Jumps (24/20) RX and Rx +
*At the top of every minute you must complete 5 box jumps so that means the workout starts with box jumps.
Strength: 10 min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups
STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4