Warm Up:
Core: Tabata: 8rds 20 sec on/10 off (4min total time)
4 rds Elbow Planks
4 rds supermans
Strength: 12 min EMOM
1 Power Clean
1 Hang Squat Clean
1 Full Clean & Jerk
*increase weight each set
Conditioning:
12min Amrap 8 Push Press (95/65) (DB# 50/35) (35/20) 8 Slam Balls 12 Lateral Hops over Barbell
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