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May 3rd WOD


Warm Up 5 minutes amrap slow and good form 5 pass thrus 10 snatch grip RDLs 10 OHS 5 snatch balance 5 behind neck Sotts press

Strength 10 Min EMOM 1 Snatch Grip Dead Lift

1 Hang Power Snatch

1 squat snatch

1 OHS

Conditioning 12 minute AMRAP: 30 double unders 20 overhead squats (75/55) 10 AlT DB snatches (50/35


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Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40