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: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups