Warm Up
7 Reps of each:
Romanian Deadlifts
Muscle Clean
Front Squat
Strict Press
Push Press
Back Rack Elbow Rotations
3 reps of each
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Strength: Shoulder Press
8 @ 65%
8 @ 70%
8 @ 75 %
8 @ 80 %
Conditioning: 16min EMOM
Min 1:
5 Box Jump (24/20)
5 Push Press (125/85)(115/75)
Min 2:
3 Squat Clean (125/85)(115/75)
3 Push Jerk
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