Strength: Power Clean + Front Squat
Warm up: Empty bar, 1 @ 55%, 1 @ 60%
1 @ 65%
1 @ 75%
1 @ 80%
1 @ 90 %
1 @ 70%
1 @ 60%
Conditioning: 12 Min amrap
50 Dubs
3 Renegade Row (1 Push up + DB Row Right arm + DB Row Left Arm)
10 Deadlifts (225/185)(185/155)(155/135)
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