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: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching