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Friday June 4th WOD

Strength:

10 MIN EMOM

1 snatch grip deadlift

1 Hang Power Snatch

1 Squat Snatch

*increase weight as you go


Conditioning:

15 Min Amrap 40 Double Unders/80 Singles 10 Hang Power Snatch (115/75)(95/65) 10 Pull ups


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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)(