Updated: Feb 16, 2022
Strength: Front Squat
1x10 @ 60%
1x10 @ 65%
1x8 @ 70%
1x8 @ 75%
Conditioning: 16min cap 15 toes-to-bars/Knee to chest 50 double-unders 15 squat cleans ( 135 /95 lb)(125/85)(115/75) 15 toes-to-bars 50 double-unders 13 squat cleans 15 toes-to-bars 50 double-unders 11 squat cleans 15 toes-to-bars 50 double-unders 9 squat cleans 15 toes-to-bars 50 double-unders 7 squat cleans
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
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching