Strength/Skill – Tall Snatch 3-3-3-3
WOD
AMRAP 6:
5 Clean & Jerk (75% Body Weight)
5 KB Pushups
5 Front Squat (75% Body Weight)
*Rest 30 Seconds
KB PUSH-UP, Just watch the first 55 secs
MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight)
*Rest 30 Seconds
AMRAP 6:
2 Turkish Get-Up (1.5/1)
4 Floor Press (75% Body Weight)
6 Goblet Squat (1.5/1)
20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1
Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4…
Get ready for some Dodgeball fun!! Strength: Power Clean Work up to a Heavy Power Clean Then 3×2 @ 85% of todays PC Back Squat 1×5@65% 1×5@70% 1×5@75% 7 Min AMRAP 10 DB Weighted Step Up and Overs 24″/20″ 55/40# 15 Weighted Sit-ups 55#/40#
Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s
Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch 4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1
If you drink soda read this>>> W.O.D. – Three rounds for time 30 – Box Jumps 15 – Ring Dips 10 – Squat Cleans 135/95 95/65 65/35 5 Wall Climbs 30 Double unders