Strength: Press
2x5 @ 60%
2x5 @ 65%
2x5@ 70%
2.(Work on T2B skill if you dont have them)
DB Arnold Press 3x12
DB Chest Supported rear delt fly's 3x12
https://www.youtube.com/watch?v=sLdyqpyMzLk
Conditioning:
10 Rounds: (15min Cap) 3 Deadlifts (Rx+ 255lb/165) (Rx 225/135) 6 Toes to Bar (scale Knee to chest) 6 Handstand Push Ups (scale HR Push ups) (Rx 1 ab mat) (Rx+ 45lb plates)
*If you CAN NOT do the RX or RX+ weight for the DL choose a weight that is around 60-70% of 1RM
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
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching