Strength
Snatch Complex
4 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch
Building to a Moderate
WOD
“Full Count”
30-25-20-15-10:
Kettlebell Swings 55#/35#
After Each Set:
20/16 Calorie Assault Bike
Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
WOD
AMRAP 12:
3 Rounds of Macho Man 135#/95#
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
WOD
"Smooth Criminal"
AMRAP 15:
60 Double-Unders
30 Wallballs 20#/14#
15 Deadlifts
Score is rounds plus repetitions.
WOD
"Pilocarpine"
5 Rounds For Time:
25/18 Calorie Row
12 Dumbbell Snatches 70#/50#
3 Rope Climbs
