Strength: Back Squat
2-3 warm up
Working sets
5x5 @ 65%
Max Rep Strict Pull ups (scale with chin over bar holds, and jumping negatives)
Conditioning:
400m Run-then-
2 Rds of
12 Deadlifts (155/105)
9 KBS (70/55)
6 Push Press
400m Run
2 rds of
12 Deadlifts (155/105)
9 KBS (70/55)
6 Push Press
400m run
2 Rds of
12 Deadlifts (155/105)
9 KBS (70/55)
6 Push Press
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