Strength: Find a 2RM Power Snatch
Conditioning:
Cash In 100 Dubs
-Then
12-1, 1-12 (Similar to the sissy test)
American KBS (70/55)(55/35)
HSPU (scale with HSPU Progressions or HR Push ups)
So you will do 12 KBS and 1 HSPU, 11 KBS and 2 HSPU, 10 KBS and 3 HSPU etc etc etc
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