warm up:
Arm circles x 10
Single Arm Circle x 10
Seal Claps x 10
Seal Claps palms down x 10
Alt shoulder rotations x 10
90 Degree Pull out x 10
Standing Scap Retracions x 10
Dislocates x 10
Strength: Find a 1RM Bench Press
Barbell Bicep Curls 3x10
Tricep Ext 3x10
Conditioning: 10min AMRAP
3 Power Snatches (95/65)
3 Toes to Bar
6 Power Snatches (95/65)
6 Toes to Bar
9 Power Snatches(95/65)
9 Toes to Bar
......keep adding 3 reps until the 10min is up
Strength: 10 min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups
STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4