Bench Press
1x10 @ 60 %
1x8 @ 70
1x8 @ 75
1x8 @ 80
Bicep Curls 3x12 per arm
Tricep Ext: 3x8 (go heavier then usual with good form)
Conditioning: 12 MIN AMRAP
8 Deadlifts (205/165)(185/135( 8 Pull Ups 12 Weighted Sit Ups
Strength: Find a 1rm Snatch Conditioning: 6 Rounds 200 Meter Run 12 Push Press (135/95)(125/85)(115/75) 12 Weighted Sit Up (45/25)
Strength: Back Squat 1x3 @ 55%, 1x3 @ 65% 4x3% 80% Conditioning: Part 1 - 1 Round 24 Hang Squat Clean (135/95)(125/85)(115/75) 24 Burpee Over Barbell Rest 1 Minute after Part 1 Part 2 - 3 Rounds 8 Ha
Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run
