Strength: Deadlift 5x5 (add 5-10lbs from last time)
Stiff leg Deadlifts :35-40% of DL
(Can use barbell or Dumbells, if using Barbell, 4x8, if using DB 4x10
Conditioning:
15min Amrap
200m Run 5 Box Jump Overs 7 Pull ups/Ring Rows 9 Deadlifts (225/155)(185/135) (155/95)
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