Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x5 @ 70%
1x5 @ 80%
1x3 @ 85 %
1x2 @ 90%
1x1 @ 100%
Press: (95%)
1x5 65%
1x5 @ 75%
1x5 @ 80
1x5 @ 85
Conditioning:
10min AMRAP
2/20 4/30 6/40 8/60 10/70.......
Hang Power Snatch (135/95) (115/75) (95/65)
Dubs
**So you will do 2 Hang Power Snatches and 20 dubs, moving up the ladder by 2'son Snatches and 10's on DUBS
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