Strength
Snatch + Snatch Balance 4x2
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
WOD
"The Unknown"
For Time:
21-15-9
Calorie Row (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Row (Female Calories: 16-12-7)
Overhead Squats 75#/55#
-@16:00-
21-15-9
Toes to Bar
Overhead Squats 75#/55#
WOD
"Mr. Big"
Teams of 2 For Time:
100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16)
325-250-200-125-50 feet Back Rack Walking Lunge 95#/65#
Strength
Squat Clean + Push Jerk 4x2
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
WOD
"GoldenEye"
5 Rounds For Time:
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans 185#/125#
Strength
Front Squat 6x3
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
Accessory
Seated Box Jump
4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.
WOD
"Zorin"
For Time
1:00 AMRAP
8 Bench Press 155#/95#
AMRAP GHDs in the remaining time until you get to 75 reps
-rest 1:00 between sets-
