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.
For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu
STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu