Strength: Push Press Find a 3rm
Work on Double Unders and get ready for the Open !!!!!!!!!!
Conditioning: (12-15min Time cap)
5 Rds
50 Dubs
10 Push Jerks (Rx+ 155/105) (Rx 135/95) (115/75)
If using DB's (Rx+60/40)(Rx 50-35)
For this workout you want to choose the heaviest weight that you think you will TRY to do all sets unbroken with. If you end up breaking on the last few rounds that is better than if you get through the whole thing and think you could have gone heavier.
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