Strength
Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
WOD
"Rocket Power"
For Time:
21 Lateral Barbell Burpees
21 Power Snatches 115#/85#
15 Lateral Barbell Burpees
15 Overhead Squats 115#/85#
9 Lateral Barbell Burpees
9 Squat Snatches 115#/85#
WOD
"Assault on DT"
In Teams of 2
8 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Partners take turns doing full rounds
Barbell: 135#/95#
Strength
Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.
WOD
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches 50#/35#
12 Lateral Dumbbell Burpees
WOD
"Runny Nose"
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats 155#/105#
400 Meter Team Medball Run 20#/14#
75 Bench Press 135#/95#
400 Meter Team Medball Run 20#/14#
75 Hang Power Cleans 115#/85#
400 Meter Team Medball Run 20#/14#
*if you hit 30:00 minute timecap add missed reps as seconds to score. Runs = 1 rep.
