March 26th

Strength: Snatch

-Muscle Snatch (3x 1) (no re dip of the knees, bar comes from the ground)

-Power Snatch Balance (3x3) Bar starts on your back with your hands in the snatch grip position, pull body under the bar, locking arms out at top. This is the same as a snatch balance except NO squat -Power Snatch (3x2)

Conditioning: 15 Min Time cap

For Time: 20 Hang Power Clean (95/65) (115/75) 20 KB Swings (55/35) 15 Hang Power Clean 15 KB Swings 10 Hang Power Cleans 10 KB Swings Rest 1 Min 10 Hang Power Cleans 10 KB Swings 15 Hang Power Cleans 15 KB Swings 20 Hang Power Cleans 20 KB Swings

37 views0 comments

Recent Posts

See All

Thursday March 4th WOD

Strength: Find a 1RM Bench Press Barbell Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 10min AMRAP 3 Power Snatches (95/65) 3 Toes to Bar 6 Power Snatches (95/65) 6 Toes to Bar 9 Power Snatches(95/65

Wednesday March 3rd WOD

Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time

Tuesday March 2nd WOD

Warm up:2 rds x 10 reps of each ALt Lunges KB Swing Goblet Squat Leg swings left and right Glute Bridges/Frog Pumps Straight leg crossover x 5 each leg Strength: Front Squat 4x8 @ 70% Conditioning: 5