Friday 5/17/2024

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Strength 
Power Snatch 1x2
Record Heavy Double Power Snatch

WOD
“That’s my secret, Captain: I’m always angry”
For Reps:
-0:00-4:00- (Buy In)
800m Run
-4:00-8:00-
AMRAP of your Heavy Double Snatches from Strength
-8:00-12:00- (Cash Out)
800m Run
*800m in front and back are buy ins and cash outs.
**Rx only if you complete 800m in 4:00 or less and do your strength sntach

Accessory 
Mayhem Mini-Pump – Glutes and Shoulders
4 Rounds

10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Thursday 5/16/2024

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WOD
“You’re Tiny Avenger!”
3 sets For Time:
3 Rounds
10 Bench Press 135#/85#
20 Bent Over Banded Rows
-rest 1:1 between sets-

* Note: each set is 3 rounds, with athletes performing 9 rounds total.

Accessory 
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Wednesday 5/15/2024

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Strength 
Clean & Jerk 1x1
Record Heavy Single Clean and Jerk

WOD 
“I smashed you. Baby Arms.”
In 15:00
2000/1750m Row
-in the remaining time, AMRAP Clean and Jerk 135#/95#

Accessory 
Mayhem Mini-Pump – Leg day
4 Rounds

10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise  @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-