10min EMOM 1 Power Snatch 1 Squat Snatch 2 OHS
Conditioning: 4 Rounds 12 Hang Power Snatch (115/75)(95/65) (75/55) 200m Run 10 Thrusters • Rest 1 Min Between Rounds • (Choose a weight that will allow you to hit the goal time of 5min or less -
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
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