Conditioning:
Partner WOD
10 rounds: 5 wall balls 3 handstand push ups 1 snatch (155/105)(135/95)(125/85)
Then, 20 rounds: 5 Barbell Row (115/75)(95/65) 10 push ups 15 squats
Then, 10 rounds: 5 wall balls 3 handstand push ups 1 clean & jerk (205/135)(185/115)(155/95)
*Partners will alternate rounds throughout the workout.
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
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