September 1st WOD
Strength:
1 Full Snatch + 3 Hang Squat Snatch (increase weight each set )
Conditioning:
12 min Amrap:
10 Front Squats (15/75)
10 Push Press
:20 sec rest after each round
Strength:
1 Full Snatch + 3 Hang Squat Snatch (increase weight each set )
Conditioning:
12 min Amrap:
10 Front Squats (15/75)
10 Push Press
:20 sec rest after each round
Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min
Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds
Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)