Strength
Power Snatch 1x1
-Rest 3:00 after the Workout is completed-
8:00 to establish a Heavy Power Snatch
WOD
"Ring in the New Year"
AMRAP 15:00
5 Wall Walks
20 GHDs
20 Hang Dumbbell Snatch 50#/35#
20 Dumbbell Step Back Lunges 50#/35#
(Score is Rounds + Reps)
Accessory
Gymnastics - Pressing (Week 5)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.
WOD
"War Eagle"
5 Rounds For Time:
15 GHDs (Scale V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)
