Strength: Shoulder PRess 5x3 @ 80% + 1 Max Effort set
DB Rear Delt Rows 3x10
Conditioning:
20-18-16-14-12-10-8-6
Power Cleans (115/75)
Pistols
*scale pistols with DB Step ups, or Elevated Single-Leg Squat....can use stacked plates for proper height or a box
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
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