MONDAY
Strength:
Clean & Jerk Complex
6 sets HEAVY
2 Power Cleans
2 Squat Cleans
2 Push Jerks
Conditioning: With a Partner (rest while your partner goes)
8 Rounds (4 each)
10 SDHP 95/65
10 DB Snatches 50/35
12/10 AB Cals
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See AllHang Power Snatch Building on last week Sets of 2 (10 min of work) Accessory: DB Bentover Row 3x10 each DB Curls 3x20 WOD: 12 min AMRAP 10-20-30-40... Cal Row 4-6-8-10... Hang Power Snatch 4-6-8-10...
Skill: HSPU 10 - 15 min Partner WOD: 20 min AMRAP: 50 Deadlifts 275/185 50 Wall Balls 50 T2B 50 DB Push Press 50/35 50 Box Jump-Overs
Strength: Week #1 Front Squat Cycle Front Squats 4x6 @75% 3 tempo down Barbell RDL 3x10 Conditioning: 4 Rounds: 3 Min Clock 10 Thrusters SC 75/55 RX 95/65 (keep the weight a bit lighter then you usua