Strength: 10 Min EMOM
1 Power Snatch + 1 Hang Squat snatch + 1 Squat Snatch
(increase weight each round)
Conditioning:
3 Rounds 20 Hang Power Clean (115/75)(95/65 30 Front Rack Lunge 20 Push Press Rest 1 Min Between Rounds Score: Your SLOWEST round. the way this works is that you do the 3 rounds. Your score is your SLOWEST round! Choose a weight that you think you won't have to break each movement more than twice!
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu