Strength
3 Position Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
WOD
“Isabel”
For Time
30 Power Snatch 135#/95#
WOD
"Dolly Parton"
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
WOD
"The Undiscovered Country"
Teams of 2 For Time:
100/80 Calorie Row
100 Bench Press 115#/75#
30 Bar Muscle Ups (Scale 60 Chest to Bar/Pull Ups)
80/64 Calorie Row
80 Bench Press 135#/85#
10 Rope Climbs (Scale 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Scale 20 Burpee Pull Ups)
- Split reps as desired -
WOD
"The Final Frontier"
For Time:
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -
Accessory
"Mayhem Mini-Pump – Shoulders and Arms"3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-
