Category Archives: Uncategorized

  Strength Snatch complex every 2 minutes for 8 minutes complete 3 complexes @70% snatch-ohs-hang snatch-ohs   WOD AMRAP 8 8 hang power cleans 155/105 8 hspu

    Strength Push jerk 5×3 @85%   WOD Skill day

  WOD 5 rounds- each for time 30 air squats 20/15 calorie row 10 burpees over the rower Rest 3 minutes each round is at max effort

  Strength Back squat 5RM WOD 4 RFT 15 deadlifts 225/135 15 ring dips

  Strength Cleans (not power) 4X5 @75-80% WOD 3RFT 50 double unders 15 toes to bar 10 snatches 115/85

  Strength Snatch (not power) 4X5 @70-75% WOD EMOM 20 Odd minutes-250m sprint Even minutes-12 dumbbell ground to overhead 50/35

    Strength Push jerk 5×4 @80%   WOD Skill day

  WOD 3 RFT 800m run 10 power snatch 115/85 15 hspu-strict

  Strength Back squat 5×5 @90% of 5RM from 1/3/18 WOD For time 50 wall balls 20/14 150 double unders 20 bar muscle ups 150 double unders 50 wall balls 20/14

  Strength Clean complex every 90 seconds for 9 minutes complete 2 complexes @70% Power clean-push jerk-front squat-hang clean-split jerk   WOD 3RFT 10 ohs 135/95 15 lateral bar hop burpees