Strength: Shoulder Press
6 @ 70%
6 @ 80 %
3 @ 90%
2 @ 95%
Conditioning:
100 Double Unders / DB Hop Overs
50 Air Squat
10 Hang Power Clean (135/95)(125/85)
5 Wall Walk
80 Double Unders / DB Hop Overs
40 Air Squat
8 Hang Power Clean
4 Wall Walk
60 Double Unders / DB Hop Overs
30 Air Squat
6 Hang Power Clean
3 Wall Walk
40 Double Unders / DB Hop Overs
20 Air Squat
4 Hang Power Clean
2 Wall Walk
20 Double Unders / DB Hop Overs
10 Air Squat
2 Hang Power Clean
1 Wall Walk
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A