Strength: Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
Conditioning: For Time:
2 RDS
40 Alternating Barbell Lunges (115/75) (95/65)
30 Air Squats
20 OHS (115/75) (95/65)
Rest 2 Minutes
2 RDS
20 Deadlifts (225/185)(205/155)
30 KBS (70/50)(50/35)
40 Box Jumps
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans