14 MIn EMOM Minutes 1-2-3: Clean Pull + Hang Squat Clean + Squat Clean (60-65-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Cleans (70-75-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-85-85%) Minutes 12-13-14: 1 Clean & Jerk (80%)
30 Double Unders 20 DB Snatch (Alternating) 10 Weighted Sit ups (45/24)
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