Strength: High Hang Squat Snatch
Warm up: 1x3 @ 55% & 1x3 @ 65%
4 x 2 @ 75-85%
Conditioning: 3 Sets
Each Set is 5 Rounds of:
9 Dumbbell Deadlift (50/35)(45/25)
6 Dumbbell Hang Power Clean
3 Dumbbell Thruster
Rest 1 Minutes Between Sets
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30