Happy St. Patrick's Day WOD!
Strength: 10 Min EMOM
1 Deadlift
2 Hang Squat Cleans
1 Hang Power Clean
1 Push Jerk
Conditioning: "Luck of The Irish"
5 Rounds for TIME:
17 KBS (55/35)
17 Strict Knee to Chest
17 Sumo Deadlift High Pull (115/75)(95/65)
17 Front Squats (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
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