Conditioning:
2 Rounds 20 Alternating DB Snatch (50/35)(40/25) 40 DB Hop Overs REST 1 Minute Then 3 Rounds 16 DB Snatch 32 DB Hop Overs
REST 1 Minute Then 4 Rounds 10 Alternating DB Snatch 20 DB Hop Overs
(15-10-7 BB Snatch) (115/75)(95/65)(75/55)
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A