Strength: Bench Press
1X10 @60%
1X8 @ 70 %
1X6 @ 75 %
1X4 @ 80 %
1X10 @ 60%
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning: 12 min AMRAP
As Far as Possible in 12 Minutes
30 Double Unders
2 Power Clean (165/115)(135/95)(125/85)
30 Double Unders
4 Power Clean
30 Double Unders
6 Power Clean
Keep adding 2 Power Cleans each time and get as far as possible in 12 minutes.
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