Strength
SHOULDER PRESS
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
WOD
"Muscle Beach"
2:00 AMRAP
10 Overhead Squat 95#/65#
50 Double Unders
Max Wall Walks )
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks
**Score is total time it takes you accumulate 25 walks
Strength
CYCLING (SNATCH)
Squat Snatch 8x2
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6
WOD
"Lucky's Dad"
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
Strength
Power Clean & Push Jerk 8x1
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6
WOD
"Chicken Noodle Soup"
For Time:
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
Strength
Power Snatch 10x3
CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6
WOD
"Bobsleigh"
7 sets For Time:
7 Box Jumps 30"/24"
4 Kettlebell Swings 55#/35#
28 Double Unders
-rest 1:00 between sets-
*Score is slowest set
