Strength: 10min EMOM:
1 Snatch Grip Deadlift
2 Hang Power Snatch
1 High Hang Power Snatch
Conditioning:
4 Rounds
12 Box Jump Overs (30/24)
20 DB Snatches (50/35)(40/25)
6 Bar Muscle-ups
*Sub Bar Muscle ups with one of these:
10 Pull-ups/
8 Chest to Bar Pull-ups
10 Ring Rows
8 Toes to bar
Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats
Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J