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 Deadlift + Power Snatch 5x5
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
WOD
"Jake LockHURT"
For Time:
1000/850m Row
75 Wall Balls 20#/14#
25 Burpee Pull-ups
Strength
Build to a Moderate-Heavy Complex
1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
WOD
AMRAP x 6 MINUTES
8 Power Snatch 95#/65#
8 Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
4 Power Snatch 135#/95#
8 Toes to Bar
(Score is Reps)
Strength
5 SETS
1 Snatch Deadlift
+
2 Hang Squat Snatch
+
1 Snatch
*Loading stays Moderate (65-70%) across all Sets.
(Score is Weight)
WOD
"SWITCHEROO"
AMRAP x 15 MINUTES
20 Alt. DB Snatch 50#/35#
20 Single DB Suitcase Lunge*
250/200m Row
*Switch hands after 10 Lunges.
(Score is Rounds + Reps)
