Strength: Clean and Jerk/Split Jerk
Warm up: 3 sets of 2 Reps
Work to a heavy Single Clean & Jerk/Split Jerk
Conditioning: 12 Min Amrap 18 Kbs (70/55)(55/35) 1-2-3-4-5-6-7-8 Push ups
Pull ups
HSPU/Kneel & Press
"Each Round starts with 18kbs then round one is 1 push up, 1 pull up, 1 HSPU. Round 2 is 18kbs, then 2 push ups, 2 pull ups, 2 hspu etc etc
RX: DO strict pull ups and strict HSPU as long as possible
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