Strength: Bench Press
1x5 @ 70 %
1x5 @ 80 %
1x3 @ 85 %
1x2 @ 90 %
1x1 @ 100 %
1x5 @ 70 %
Bicep Curls 3x10
Tricep Ext 3x10
Conditioning: 12min AMRAP
200 M Run 5 Devil Press (45/25) 10 Combo lunges (115/75)(95/65) One Combo Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Strength: 12 min to a Find a heavy Squat Snatch or Power Snatch Conditioning: 6rds for Time 8 Chest To Bar Pull ups 10 Power Cleans (135/95)(125/85)(115/75) 12 Box Jumps 14 Alt DB Snatches (50/35)(45/
Strength: Bench Press 5x5 @ 80 % Bicep Curls 3x 10 Tricep ext 3x 10 Conditioning: 12 Min AMRAP 8 Planking Burpee 10 Front Squats (135/85)(115/75)(95/65) 200m Run
Conditioning: Partner WOD 30 Min AMRAP 20 Hang Power Snatch (115/75)(95/65) 20 Pull ups/Ring Row 40 Weighted Sit ups (45/25) 20 Push up 40 Plate Toe Taps https://www.youtube.com/watch?v=grwzM4Ibrhk
