Strength:
10min EMOM
1 Power Clean + 1 Hang Squat Clean + 2 Front Squat
Increase weight as you go.
Conditioning:
Conditioning:
3 x 4 Min AMRAPS (15min Total) Each AMRAP is 4 Minutes of: 4 Hang Power Clean (135/95) 4 Front Squat 4 Strict Pull ups or Kipping Pull up or Ring row
Rest 1 Min Between AMRAPS
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