Skill: Double Unders: If you have dubs try to do a 100+ or a Max Effort Set of unbroken Dubs
Conditioning:
20 rounds for time: 5 strict pull-ups 7 hang power cleans (135/95) 30 double unders
*Partners alternate rounds.
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See All30 min partner AMRAP: Split reps evenly) 10 Deadlifts (135/95)(125/85) 10 Hang power cleans 10 Front squats 10 Push Jerks 10 Back squats *at 0:00, 10:00 and 20:00, row 600m/400 (split row as desired)
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Strength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru
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Strength: Bench Press 5 @ 60% 3@ 70% 2 @ 80% 2@ 90% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: Every Minute on the Minute for 12 Minutes Minute 1: 50 Dubs or Singles Minute 2: 3 HEAVY
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