Monday
/Strength
Snatch (Power or Squat)
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
WOD
"Double Date"
AMRAP 15:
15 Hang Power Snatches 95#/65#
60 Double Unders
15 Overhead Squats 95#/65#
30/21 Calorie Row
Strength
Snatch (Power or Squat)
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
WOD
"Double Date"
AMRAP 15:
15 Hang Power Snatches 95#/65#
60 Double Unders
15 Overhead Squats 95#/65#
30/21 Calorie Row
WOD
3 Rounds:
1 Minute Wallballs 20#/14#
1 Minute Sumo Deadlift High Pulls 75#/55#
1 Minute Box Jumps 20"
1 Minute Push Press 75#/55#
1 Minute Calorie Row
1 Minute Rest
Strength
Hang Power Clean
Heavy Set of 2
WOD
"Layaway"
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches 70#/50#
Strength
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
WOD
“Satan's Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees