Strength: Bench Press 3x3 @ 90%
3x10 Tricep Ext
3x10 One Arm DB Row
Conditioning: Variation of Open WOD 15.1
12min Amrap
15 V-ups/ Ab mat Sit ups 10 deadlifts (RX+135/95) (115 / 75 lb.) 5 snatches (RX+135/95) (115 / 75 lb.)
Weight is meant to be light. GO hard and Fast!
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
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching