Strength: Press
5 sets of 3 reps
last set is a Max Effort Set
Dumbbell Side Lateral Raises
2 sets x 10-15 reps
Aim to reach failure within the given rep range.
Conditioning:
4 Rounds
10 OHS (135/95) (115/75)
100 Dubs
20 KBS (70/55) (55/35)
Strength: Hang Power clean: 7-7-7-5-5-5-3-3-3 you will perform all reps unbroken increasing weigth each set. So you will find a heavy set of 7, 5, 3 Conditioning: 15 min AMRAP 200m RUn 6 Box Jump Over
Strength: Bench Press 1x 4 @ 75% 3 x 4 @ 80% 2 x 4 @ 65% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 14 min EMOM 10 Wall Balls Max Reps Push Up + Tap + Tap (leave about 10-15 seconds rest at the en
Conditioning: Partner WOD 30 min Amrap 60 Push Press (115/75)(95/65) 50 KBS (70/55)(55/35) 40 T2B/Knee 2 Chest 30 Hang Power Cleans (115/75)(95/65) 20 HSPU/Kneel & Press 10 Hang Power Snatch (115/75)
