Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x5 @ 65%
1x5 @ 70%
1x5 @ 75 %
1x 5 @ 80%
Press: (95%)
1x5 60%
3x5 @ 65%
Conditioning:
10 Min AMrap
10 Thrusters (115/75)(95/65)
20 Dubs
10 T2b
20 Dubs
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
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