Warm up:2 rds x 10 reps of each
ALt Lunges
KB Swing
Goblet Squat
Leg swings left and right
Glute Bridges/Frog Pumps
Straight leg crossover x 5 each leg
Strength: Front Squat 4x8 @ 70%
Conditioning:
5 Rounds 6 Squat Cleans (135/95)(115/75) (95/65)
20 Mountain Climbers
6 Front Squats
20 Mountain Climbers
12 Alt DB lunges (50/35)(40/25)
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
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching