Strength
Snatch Pull + Hang Snatch 5x2
5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
WOD
"Chelsea Blues"
For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
-Rest 1:00-
40 Wall Balls 20#/14#
20 Box Jump Overs 24"/20"
-Rest 1:00-
60 Wall Balls 20#/14#
30 Box Jump Overs 24"/20"
Strength
Bench Press 4x10
4 sets
10 Bench Press (build across sets by feel)
WOD
"Tottenham Hotspur"
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
Score is total reps, including the Row
WOD
"Manchester United"
5 sets For Time:
400m Run (or 500 m Row)
20 GHDs
20 Kettlebell Swings 55#/35#
-rest 2:00 between sets-
WOD
"The Unknown Soldier"
Teams of 2 For time:
100 Front Rack Lunges 75#/55#
50 Synchro Toes to Bar
100 Front Squats 75#/55#
25 Synchro Toes to Bar
100 Back Squats 75#/55#
100ft Handstand Walk (Scale 8 Wall Walks)
