Strength: 10 Min EMOM
1 Power Snatch
2 Hang Squat Snatch
2 OHS
Conditioning:
3 Sets
Each Set is 5 Rounds
4 Lunge/Squat Complex (95/65)(75/55)
6 Toes to Bar
Rest 1 Minutes between SETS
1 rep of the Complex = 1 Backwards lunge Right Leg, 1 Backwards lunge Left Leg, 1 Back Squat. (Bar will be in the back rack position for duration of complex)
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