Strength: Bench Press 3x8 @ 70%
Tricep ext 3x10
Conditioning: 13 Min Amrap
3-6-9-12-15-18-21....
Hang Power Snatch (115/75)(95/65)
Box Jump Overs (30/24)(24/20)
*25dubs after each set of box Jumps
Get as far up the ladder as you can in the 13min.....Reps increase by 3
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
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching