Strength
Snatch Balance 2x2
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise movement under fatigue
WOD
"Old Speck Mountain"
For Time:
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run
Strength
Muscle Snatch + Snatch Balance 5x1
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets
WOD
“Karen”
150 Wall Balls 20#/14#
Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
- Rest as needed between sets -
WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep
Strength
Snatch Balance 1x1
Heavy Single Snatch Balance
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Honolulu"
4 Rounds For Time:
20/16 Calorie Assault Bike
25 Box Step Ups 24"/20"
