Conditioning: For Time
1,200m/950m row
60 Hang Power snatches (115/75)(95/65)
60 Handstand pushups/ Kneel and Press
600m/480m row
40 Hang Cleans (115(95/65)75)(95/65)
40 Push Press
300m/240m row
20 Overhead squats(115/75) (95/65)
20 Wall walks
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