Strength:
Hang Power clean:
7-7-7-5-5-5-3-3-3
you will perform all reps unbroken increasing weigth each set.
So you will find a heavy set of 7, 5, 3
Conditioning:
15 min AMRAP
200m RUn
6 Box Jump Overs (30/24)
8 Pull ups
10 Power Cleans (135/95)(125/85)
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