With Lighter Dumbbells
3rds 5 Goblet Squats 10 Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans
Conditioning:
DB WOD:
16 Min AMrap
16 DB or KB Deadlifts 16 DB Hang Squat Cleans 16 DB or KB Shoulder Press * use what every lb DB's you have
Body Weight WOD:
8 rounds for time 10 Pushups 15 Sit ups
20 Jump Squats
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
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