Warm Up: 2 Rds 10 PVC Pass thrus 10 PVC Sotts press 10 PVC Snatch balanc 10 push ups
10 Hollow Body Rocks
Strength: 10min EMOM 1 power snatch
1 hang power santch
1 Squat snatch
Conditioning:
15 Min Amrap
30 Double Unders
15 DB Hang Power Cleans (50/35)
30 Double Unders
15 HSPU/Kneel & Press
30 Double Unders
15 Push Press (50/35)
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