Core:
Full Turkish Get up 3x3 each side As heavy as possible
Strength: Deadlift 5x5
Conditioning: (NO Dumbell version today) Every 5 Min for 20 Min
10 Unbroken Back Squats (Rx+165/115) (Rx 135/95) Run 200 Meters 10 Unbroken Back Squats
****Rest remainder of the 5min then repeat for a total of 4rounds
**** if these weights are too light or too heavy Use 50% of your 1 Rep Max Back Squat
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