Quick 10 Min warm up! No skill... 10 minutes to get ready as well Wod- 40 Min Cap 200 Meter Burden run 20#, 14# 66 Deadlifts (110#,75#) 66 Box Jumps (24, 20) 66 Ab Mat Sit Ups 800 m run 44 Power Snatch (95#,65#) 44 Box Jump Overs 44 T2B 800 m run 22 OHS (75#,55#) 22 Burpee Box Jump Over 22 Windshield Wipers (Scale St Leg Raises on rig. 200 Meter Burden run 20#,14#Â
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