SOH-Working up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
8 rounds 1:30 EMOM
Rnd
8 reps @ 50% of 1RM
6 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
3 reps @-20%
3 reps @same weight
5 Rounds: BB 75/55-115/85#
10 strict pull-ups
3 Each side DB snatches/or BB Snatch + 4 OH Lunges (DB switch arms 4 each arm)
x2
10 Palms out Bentover rows
30 lateral hop over BB/DB
1 min rest
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio