Strength 1
Power Snatch + Overhead Squat 1x2
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Strength 2
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
WOD
"The Wedding Planner"
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#
10 Left Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#
WOD
“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat
-30:00 Time Cap-
Strength
Snatch Push Press + Overhead Squat 1x2
1 Snatch Push Press + 1 Overhead Squat
- Work up to a heavy complex in 10-12 minutes
WOD
"Vegemite"
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over 24"/20"
12 Toes to Bar
*Score is slowest set
Strength
3 Snatch Grip Push Press + 1 Overhead Squat:
- Work up to a heavy complex in 10-12 minutes
WOD
"Ted Lasso"
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score
