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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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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)