Strength: Deadlift
Warm UP: 1x3 @ 55% & 1x3 @ 65%
2x3 @ 75%
1x3 @ 85%
1x3 @ 80 %
1x3 @ 70%
Super Set 5 Jumping Squats after each set of Deadlifts
Conditioning: 15min AMRAP
12 Wall Balls (20/14)
20 Split Squats (10 per leg) (50/35)(45/25)
50 Dubs
10 Box Jump overs (24/20)
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu