Warm Up: 3 Rounds 5 Clean Pull (empty bar) 5 Clean High Pull 5 Power Clean
5 Front Squats
5 Push Jerks
Strength:
Squat or Power Clean & Jerk
4 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 1@ 85% 1 @ 90% 1 @ 95%
Conditioning:
10 min AMRAP 8 Wall Balls 10 Deadlifts (225/155) (185/115) 20 Situps
THEN For Time: 4 min Cap 30 STRICT Toes to Bar scale with 30 STRICT Knee to Chest
Conditioning: Partner WOD 40 Rounds for Time YOU GO I GO STYLE. Meaning Partner A completes one full round of 4,3,2,1 then Partner B...
Strength: Back Squats 4x8 @65-70% Conditioning: FOR TIME: 100 Air Squats 30 Deadlifts (255/165)(225/155)(205/135) 60 Alternating...
Strength : Shoulder Press 5x5 @ 75% Conditioning : 100 Push Press115/75)(95/65) 100 Kettlebell Overhead Swing (70/55)(55/35) Every...