Strength
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5x9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
"Philly Cheesesteak"
7:00 AMRAP
5 Box Jumps 30"/24"
7 Toes to Bar
9 Wall Ball 20#/14#
WOD
"Return of the Jedi"
Partner Workout For Time:
375/300 cal Air Bike OR 5,000m Run
One partner works at a time. "Resting" partner must hold 2x70#/50# in a farmers hold. Switch on the bike/run as desired.
WOD
"The Empire Strikes Back"
For Time:
75 Bench Press (135/85)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)
-Rest 5:00-
75 Ring Rows
*Every time you break, complete
10 Bench Dips
Accessory
"Posterior Leg Accessory"
10 Minute EMOM
:40 of Rower Hamstring Curls, :20 rest
:40 of Feet Elevated Glute Bridges, :20 rest
For quality, not reps.
WOD
"The Force Awakens"
For Time:
21-15-9
Hang Power Snatch 95#/65#
Box Jump Overs 24"/20"
Handstand Push Ups
