Strength
Snatch Push Press + Snatch Balance 5x6
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
"Skipper"
For Time:
5-4-3-2-1
Power Cleans 185#/125#
10-8-6-4-2
Burpee Broad Jumps 4’/3’
Strength
Clean High Pull + Hang Power Clean + Front Squat 5x9
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
"Alex and Marty"
For Time:
15-12-9-6-3
Devil Press (2x50#/35#)
45-36-27-18-9
Sit Ups
WOD
"Johanna-Madagascar"
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
-rest 3 minutes before going to accessory-
*Score is completed minutes
Accessory
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-
* Both movements are with a single dumbbell.
WOD
"Reuben Sandwich"
Teams of 2
4 Rounds For Time:
400m Run (Together)
Power Cleans 185#/125# (Split between partners)
Dumbbell Farmer Carry 70s/50s (Each)
