Strength:
5min EMOM @ 40-50% of 1RM 1 Clean High Pull 1 Power Clean 1 Hang Squat Clean
… Directly into…
7 Min EMOM 2 Hang Squat Cleans 1 Hang Power Clean Imcrease in weight but no higher than 90%.
5min Amrap Buy-In: 600 Meter Run 10 Front Squats (135/95) 8 Burpee Box Jumps
-rest 1min
5min Amrap Buy-In: 400 Meter Run 8 Front Squats (155/105) 7 Burpee Box Jumps
-rest 1 min-
5min AMrap Buy-In: 200 Meter Run 6 Front Squats (175/115) 5 Burpee Box Jumps
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