Conditioning: Partner Wod
30 min AMRAP:
Partner 1: 500m row or 400m run (time keeper
Partner 2: AMRAP:
5 pushups,
10 hang power cleans (135/85)(125/75)
15 Pull ups/ Ring Row
20 med ball situps 20/14 lbs
** Switch every time a partner finish the row or run. Continue the AMRAP where the other partner left off.
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