Strength: Behind the Neck Press (Use Strict Press weight)
Warm up: Empty bar x 4
1x4@ 65%
1x4 @ 75%
1x4 @ 80 %
1x4 @ 70 %
1x4 @ 60%
Super Set after working sets 12 Band Pull aparts
(5 sets of 12 reps)
Conditioning:
Buy In: 400m Run
-Then 3 Rds of-
4 Dumbell Burpee Deadlift (think half rep of devil press) (50/35)
13 Push Ups
12 DB Wide Stance Goblet Squats (50/35)
13 Box Jumps (24/20)
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