Strength: Bench Press 4x8@ 70%
Bicep Curls 3x 12
Tricep Ext 3 x 12
Conditioning: 12min AMRAP
1 HSPU
8 Power Snatches (95/65)
2 HSPU
8 Power Snatches(95/65)
3 HSPU
8 Power Snatches (95/65)
4 HSPU
8 Power Snatche (95/65)
5 HSPU
8 Power Snatches (95/65)
6 HSPU
8 Power Snatches (95/65)
*Continue to add 1 HSPU every round until 12 min as passed.
*Every round has 8 Power Snatches following the HSPU.
Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats
Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J