Strength: 6 min EMOM
1 Snatch Grip Dead Lift
2 Hang Power Snatch
2 OH Squat
(increase weight as you go)
Conditioning: "Friday The 13th"
13 rdounds
4 Devil Press (50/35)(40/25)
3 Muscle Ups/Chest to bar pull ups
2 Squat Cleans (155/115)(135/95)(125/85)
1 Front Squat
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
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans