Strength/Skill – Power Snatch- 15 mins to find your 1 RM
3 R.F.T.
30 Shoulder to Overhead 115/75
15 Toes 2 Bar
Matt Pirozzi 5:21
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*
Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
Strength: Deadlifts 5-5-4-3-3-2 3 RFT 20 Cal Row 50 Jumping Pull Ups 20 Thrusters 95/65
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch