Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)
WOD
"Banana Pepper"
3 rounds For Time:
8 Overhead Squats 115#/80#
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch 115#/80#
24 Wall Balls 20#/14#
Accessory
For Time:
100 Abmat Sit Ups
Strength
Back Squat
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“I Knew You Were Trouble”
For Time:
50/40 Calorie Assualt Bike
50 Pull-ups
50/40 Calorie Assault Bike
Strength
Overhead Squat 5x3
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
- Rest 60-90 seconds between sets –
WOD
"Fran"
21-15-9
Thrusters 95#/65#
Pull-ups
