Strength
3 Position Power Snatch 1x3
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)
WOD
12:00 AMRAP
3 Squat Snatch 135#/95#
6 Overhead Squats 135#/95#
9 Bar Facing Burpees
Strength
Deadlift 1x3
ON A 15:00 CLOCK...
Establish 3RM Deadlift*
(Score is Weight)
WOD
2 SETS For Time:
100ft Dumbbell Farmers Carry (70s/50s
10 Bar Muscle Up
100ft Dumbbell Farmers Carry 70s/50s
10 Bar Muscle Up
100ft Dumbbell Farmers Carry 70s/50s
10 Bar Muscle Up
100ft Dumbbell Farmers Carry 70s/50s
-Rest 2:00 b/t Sets-
Strength
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
WOD
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups
Strength
Back Squat 1x3
ON A 15:00 CLOCK...
Establish 3RM Back Squat*
(Score is Weight)
WOD
FOR TIME
27-21-15-9-9
Front Squat 95#/65#
Box Jump 24"/20"
