Strength: 10min EMOM
1 Snatch Grip Dead lift
1 Hang Power Snatch
2 OHS
Conditioning:
80 Double Unders/Hop Overs
40 Dumbbell Snatches (50/35)
40 Push Up + Tap + Tap
60 Double Unders/Hop Overs
30 Dumbbell Snatches
30 Push Up + Tap + Tap
40 Double Unders/Hop Overs
20 Dumbbell Snatches
20 Push Up + Tap + Tap
20 Double Unders/Hop Overs
10 Dumbbell Snatches
10 Push Up + Tap + Tap
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats