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April 26th WOD


Strength:

5min EMOM @ 40-50% of 1RM 1 Snatch High Pull 1 Power Snatch 2 OHS

… Directly into…

7min EMOM 2 Hang Squat Snatches 1 Squat Snatch Increase Weight as you go

EMOM 14 (Every Min on the Minute for 14 Min) Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks Min 2: 4 Box Jumps + 4 Thrusters


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Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(