Strength: Back Squats: 3x12 @ 65%
Conditioning: 4rounds
20 Double Unders / DB Hop Overs
12 (Right Arm ONLY) Alternating Dumbbell Shoulder Rack Step Up (50/35)
6 Front Squats (135/95)(125/85)
20 Double Unders / DB Hop Overs
12 (Left Arm ONLY) Alternating Dumbbell Shoulder Rack Step Up (50/35)
6 Squat Cleans (135/95)(125/85)
Strength: 10 min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups
STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4