Strength: Front Squat
1x10 @ 60%
1x8 @ 65%
1x6 @ 70 %
1x6 @ 75@
1x6 @ 80 %
Conditioning: 15 min AMRAP
20 Double Unders / Hop Overs
20 DB Curtsy Lunges (10 per leg) (45/30)(40/25)
10 Deadlifts (225/185)(185/155)(155/135)
Curtsy Lunge
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