Warm up: 2 Rds
Arm circles x 10
Single Arm Circle x 10 per arm
Push ups x 10
Hollow Body Rocks x 10
Empty Bar Hang clean Shrugs x 5
Empty Bar Hang Clean High Pull x 5
Strength:
Bench Press 4x8 @ 75%
DB Alt Bicep Curls 3x12
Tricep Ext 3x12
Conditioning: 10min amrap
3 Hang Clean (135/95)
3 T2B
6 Hang Clean
6 T2B
9 Hang Clean
9 Toes-to-Bars
12 Hang Clean
12 T2B
15 Hang Cleans
15 T2B
18 Hang Clean
18 T2B.......
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