Conditioning: (NOT PARTNER)
12min AMRAP (PRE GAME)
10 Hang Power Snatch (115/75)(95/65)
10 Sumo Deadlift High Pull
10 Front Squats
10 OHS
10 Push Press
* At the start of each minute do 4 Burpees
Rest 3 Min
Then With a Partner:
"Running to Nancys House"
200 m Run
30 OHS (115/75)(95/65)
"Running to Frans house"
200m Run
30 Thrusters (115/75)(95/65)
"Running to Grace's house
200M Run
40 Clean and Jerks (115/75)(95/65)
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