Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)
WOD
"Luke 24:6-7"
Teams of 2 - 5 rounds For Time:
300m Run (together) or 500m Row (split)
Dumbbell Lunge Walk (50s/35s)
30 Bench Press 135#/95#
Strength
Snatch Push Press + Snatch Balance 1x1|
10-15 Minutes of Practice
- Stay light and focus on form
WOD
"John 3:16"
AMRAP 1:00
10 Thrusters 115#/80#
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
Strength 1
Power Clean 3x3
3 Power Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Front Squat 3x3
3 Front Squats x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"John 19:30"
Teams of 2 For Time:
100 V-Ups
30 Power Cleans 185#/125#
10x50ft Dumbbell Farmer Carry (70s/50s)
