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

Friday June 25th WOD

Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u

Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)