Warm up:
2 Rounds:
15-sec Hollow Body Hold
10 Scap Push-Ups
10 Push Up + Downward Dog
30-sec Bird Dog hold, (right and left)
Strength: Bench Press
1x10 @ 60%
1x10 @ 65%
1x8 @ 70%
1x8 @ 75%
Bicep Curls : 3x10
Tricep Ext : 3x10
Conditioning:
3 Sets (Each Set is 4 Rounds)
2 Wall Walks
8 Push Ups
16 Air Squats
Rest 1 Minute Between Sets
(So you will do 4rds of 2,8,16 then rest 1 min. You will repeat that for 2 more sets. )
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats