Strength: Bench Press 5x5 (Take 50% of 5RM)
Bicep Curls 3x12 (Each arm)
Tricep Ext 3x12
Conditioning:
12 Min AMRAP 1 Power Snatch (135/95)(125/85)(115/75)
4 Slam Balls
2 Power Snatch
6 4 Slam Balls
3 Power Snatch
8 Slam Balls
4 Power Snatch
10 Slam Balls
... Go as far as you can in 12 minutes, adding one rep of the power Snatch each round and 2 reps to the slam balls each round
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r