Thursday 05/07/2026

Strength 
Bench Press 5x3
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8

WOD
"Kashyyyk"
6 sets For Total Time:
48 Double Unders
12 Burpee Over Bar
6 Deadlifts 275#/185#
-rest 1:00 between sets-

Thursday 04/16/2026

Strength 
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65%  OR RPE 6

WOD
"Porsche 911"
For Time:
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch 135#/95#
(Scored by Time)

Tuesday 04/07/2026

Strength 
Snatch Pull + Hang Snatch + Overhead Squat 7x3
Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken

WOD
"Cherry Blossom"
9:00 AMRAP
3, 6, 9, 12...
Power Snatch 95#/65#
Burpee Over Bar

Tuesday 7/2/2024

Strength 
Shoulder Press
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-

WOD
"Continental Congress"
For Time:
1-2-3-4-5-6-7-8-9-10
Power Snatch 115#/80#
Burpee over Bar