Strength: 10m EMOM
1 Snatch Grip Dead Lift
1 Hang Power Snatch
2 OHS
*increase weight as you go
Conditioning:
21-15-9
DB Deadlifts (50/35)(40/35)
HSPU/Kneel & Presss
DB Squat Cleans (50/35)(40/25)
*400m run after ever set of Squat Cleans
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