Strength: Back Squats
6x4 @ 80%
Conditioning:
"Clean your plate....then eat the donuts"
18 Min AMRAP
9 Power Cleans (155/115) (135/95) 18 plate overhead lunges (45/25) 33 KBS (70/55)(55/35) 19 plated sit-up (45/25) 85m run with plates (45/25) (weather depending)
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
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