Strength 1
Hang Squat Snatch:
- Establish a 3 RM for the day
Strength 2
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
WOD
"Chopped"
10 Rounds For Time:
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls 20#/14#
-Rest 30 seconds-
* SCORE = Total Burpees + Total Wall Balls
Strength
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
WOD
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches 135#/95#
Strength
Hang Squat Snatch
Build to Heavy Single
WOD
"High Heels"
AMRAP 9:
10 Hang Squat Snatches 75#/55#
30 Double Unders
ROMWOD
then
WOD
Ascending Ladder for 7 Minutes For Total Reps:
3 Thrusters 95#/65#
3 Barbell-Facing Burpees
6 Thrusters 95#/65#
6 Barbell-Facing Burpees
9 Thrusters 95#/65#
9 Barbell-Facing Burpees
go up by 3 reps each round
Strength
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch
Drop between repetitions. Building in weight.
