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: 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