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#
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
*Score: total bench reps as set 1 and total sit-ups as set 2.
Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 1 minutes between rounds
Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders
WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-
