Conditioning: Partner WOD
25 min EMOM A. 10 Hang Power Snatches (115/75) B. 6 Strict Pull-ups Strict Pull ups or 10 Kipping Pull ups
A. 20 KBS (70/55)(55/35)
B. 6 Burpees 1st minute: Partner A completes 10 Hang power Snatches while Partner B completes 5 Pull-ups. Then swap for the second minute, etc. You will rest the reremainder of your minute before moving on.
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