Reminder there is NO 4:30pm class today (4/15)
Strength: 1 Snatch + 1 OHS
Warm up with Empty Bar, 55% & 65% x 3
1x3 @ 75%
1x3 @ 80 %
1x3 @ 70 %
1x3 @ 60 %
Conditioning:
4 Rounds
200 Meter Run
12 Dumbbell Step Up Over (50/35)(45/25)
200 Meter Run
12 Pull Ups
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