Conditioning:
Warm Up 2 rounds: 10 Lunges 10 KB sumo deadlifts 10 hollow body rocks 10 glute bridges 10 BB good mornings
Strength: Front Squat 6x3 @ 65% with 3 sec hold at bottom
Conditioning 4 minute AMRAP 10 overhead squats (95/65) 10 Slam Balls
Rest 2 minutes
4 minute AMRAP 8 hang power snatch (115/75) 10 Slam Balls
Rest 2 minutes
4 minute AMRAP 6 squat snatch (135/95) 10 Slam Balls
Strength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru
Strength: Bench Press 5 @ 60% 3@ 70% 2 @ 80% 2@ 90% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: Every Minute on the Minute for 12 Minutes Minute 1: 50 Dubs or Singles Minute 2: 3 HEAVY
Conditioning: Partner WOD 1000m Row Split 10 Rounds of : 5 Pull ups, 10 Push ups, KBS 1000m Row Split 8 Rounds of: 5 Pull ups, 10 Push ups, 15 KBS 1000m Row Split 6 Rounds of : 5 Pull ups, 10 Push up