Strength: Find a 5RM Push Press
Conditioning: Every 2 Minutes for 16 Minutes
(8 Rounds Total)
8 Power Snatches (115/75)(95/65)
10 Push Ups
18 KBS (70/55)(55/35)
If it takes you 1 min and 30 sec to complete you then have 30 seconds rest. IF you are not finishing in the 2 min....reduce the amount of reps per each movement
30 min partner AMRAP: Split reps evenly) 10 Deadlifts (135/95)(125/85) 10 Hang power cleans 10 Front squats 10 Push Jerks 10 Back squats *at 0:00, 10:00 and 20:00, row 600m/400 (split row as desired)
Strength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru
Strength: Bench Press 5 @ 60% 3@ 70% 2 @ 80% 2@ 90% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: Every Minute on the Minute for 12 Minutes Minute 1: 50 Dubs or Singles Minute 2: 3 HEAVY