Strength: Back Squat 4x3 @ 85%
Conditioning: (20 min cap)
For Time: 10 HSPU Or Seated DB Press (50/35) (40/25) then 10 Rounds: 7 Front Squats (155/105) (135/95)(95/65) 7 Push Press or DB Push PRess (50/35) (40/25) then 10 HSPU or (50/35) (40/25)
Use a weight that you DEFINITELY won't have to break up any sets of 7, but are DEFINITELY not going to breeze through all 10 rounds.
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