Strength: Strict Press
Warm up: 2x4 @ 55-60%
4@ 65%
4@ 75%
4@ 80%
4% 70%
4@60%
Super Set: Band Lat Pull down 5x12
Conditioning: (15min Cap)
6 rounds:
3 clean & jerks (185/135 lbs)(155/115)(145/105)
6 Toes to bar
9 box jumps over 24/20 in
*The barbell should feel heavy, can do quick singles. 80-85% of 1RM max
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans