Strength: Bench Press 3 x 6 @ 75%
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning:
3 Sets
Each Set is 5 Rounds of:
5 Power Clean(135/95)(125/85)
15 Air Squat
After EACH SET (after the 5rounds) Complete 100 Double Unders
ONE set is 5 ROUNDS of cleans and squats, followed by100 Double Unders. You will do 15 total rounds and 3 total sets of Double unders
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu