Strength
Snatch Complex
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set
WOD
”Rush Hour”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Lateral Barbell Burpees
6 Power Snatches 135#/95#
Score is slowest round
Strength
Front Squat 1RM
Back Squat 1RM
WOD
"Jackie"
For time:
1000m row
50 Thruster 45#/35#
30 Pull-ups
Strength
Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.
WOD
"20 For 7"
AMRAP 7:
20 Double Unders, 1 Power Clean 155#/105#
20 Double Unders, 2 Power Cleans 155#/105#
20 Double Unders, 3 Power Cleans 155#/105#
….
Up by (1) Power Clean Until Finish
WOD
"Cover Girl"
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats 95#/65#
In Time Remaining:
Max Rounds "Cindy"
