Warm UP: 2 rounds: 5 OHS with PVC 5 hang muscle Snatches 5 front squats 10 Good Mornings 10 push ups 10 hollow rocks
12 minute EMOM Minute 1 – 5 Power Snatches Minute 2 – 5 OHS
3 rds for time: 21 deadlifts (155/105)(135/95) 15 front squats (155/105)(135/95) 9 handstand push ups (Rx + Strict HSPU)
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