Strength
Snatch + Overhead Squat 4x3
Snatch Complex:
Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
WOD
"Touchdown Jesus"
Every 5:00 (3 sets)
6-4-2
Overhead Squats 135#/95#
12-8-4
Chest to Bar
*Score is slowest set
WOD
"Racked and Ready"
Teams of 2 For Time"
3:00, 3:00, 3:00, 4:00 Interval Sets of
Partner 1: 1 Rope Climb (Scale 3 Strict Pull Ups)
Partner 2: 6 Strict Handstand Push Ups
* Switch when both are completed
-into-
Max Calorie Row
-rest 1:00 between sets-
Strength
Snatch Balance 2x2
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
WOD
"Last Light"
10:00 AMRAP
5 Hang Clean and Jerks 115#/80#
10 Back Squats 115#/80#
15 Toes to Bar
Strength
Deficit Deadlift 3-2-1-3-2-1
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
WOD
"Pack Out"
4 sets For Time:
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
