Warm up:
Tricep Work 3x10
Face Pulls or Rear Delt work 3x10
SIngle Arm DB row 3x10
1x8 @ 65
1x 8@ 70
1x8 @ 75
1x8 @ 80%
1x5 @ 70
1x5 @ 75
2x5 @ 85%
Conditioning:
3rds (8min Cap)
15 Box Jumps (24/20)
12 Wall Ball (25/16)
10 Push Press (135/95)
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