Warm up:
Then:
Core: Tabata
Elbow Planks (8rds, 20 sec on, 10sec off)
Strength: 20-25 min to find 1RM Snatch or Clean and Jerk. What ever lift you did not do last Thursday, you will do today.
Conditioning:
3 rds
200 m Run
12 Hang Squat Snatch (115/75) (95/75
21 Box Jumps (24/20)
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