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: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A