Warm Up: 2rds
Front plank March x 10
Lying Glute Squeeze x 5 with pause
Alt Superman x 10
Donkey Kick x 5 each leg
Straight leg crossover x 5 each leg
Strength: Find new 1 RM Back Squat
Conditioning:
12 Min AMRAP
10 Front Squats (135/95)(125/85)(115/75)
20 KBS (70/55)(55/35)
10 Alt BB or DB Lunges
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats