Strength
Snatch Push Press + Overhead Squat 1x2
1 Snatch Push Press + 1 Overhead Squat
- Work up to a heavy complex in 10-12 minutes
WOD
"Vegemite"
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over 24"/20"
12 Toes to Bar
*Score is slowest set
Strength
Snatch Push Press + Snatch Balance 5x2
10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance
WOD
"Cookeville"
For Time:
50 Bar Facing Burpee
50 Thruster 95#/65#
-Rest 5:00-
For Time:
1000m row
Strength
Snatch Push Press + Snatch Balance 5x3
2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *
WOD
“Isabel”
For Time:
30 Snatches 135#/95#
Strength
Snatch Push Press + Snatch Balance 1x1|
10-15 Minutes of Practice
- Stay light and focus on form
WOD
"John 3:16"
AMRAP 1:00
10 Thrusters 115#/80#
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
