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: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups