Wednesday 5/14/2025

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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#

Tuesday 05/02/2023

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Strength 1
Snatch 3x1
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatct

* Rest 60-90 seconds between sets *

Strength 2
Snatch Grip Deadlift 3x3
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
“Diane Bailey”
For Time:
21-15-9
Deadlift 275#/185#
Strict Handstand Push Ups

Tuesday 04/04/2023

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Strength
Snatch 3x3
3 Squat Snatch x 3 sets  @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Strength 2
Snatch Grip Deadlift 3x3
3 Snatch Grip Deadlifts x 3 sets  @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
"1 John 4:9-10"
3 Rounds For Time:
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell