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Monday March 11th WOD


SHoulder PRess (90% of 1 rm)

1x5 @ 70

1x5 @ 75

1x5 @ 80

1x5 @ 85

Rear Delt Row OR T Bar Row 3x10

Conditioning

3 rounds for time: 400 M RUn 5 Bar Muscle Ups (Scale with C2B Pull ups or with Pull ups 10 hang power cleans (135/95)


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Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

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