Warm up: 2 rounds
10 Stripper Squats, 30 Sec Squat Hold, Worlds greatest stretch 5 per side, 30 sec Back Squat hold with bar, 5 Good Mornings, 10 Back Squats
Strength: Back Squat:
10 @ 60% or 1RM
8 @ 70%
6 @ 75%
4 @ 80%
Conditioning: 12 min AMRAP
15 UNBROKEN THRUSTERS (95/65)(75/55)
5 Devil Press (40/25)(35/20)
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
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