STRENGTH

SQUAT SNATCH

10×1
70%+

WOD

FOR TIME
10 rounds

1 muscle up / 2 chest to bar / 3 pull up
5 gtoh
12 wall ball

STRENGTH

DEADLIFT

4/8/3/8/2

80%+/70%+

WOD

FOR TIME

50 DB snatch alt.
40 thruster
30 bar facing burpees
20 over head squat
100 du / 200 su

STRENGTH

BACK SQUAT

5/4/3/2+
80%+

SIT UP CIRCUIT

3 ROUNDS
10 alt. V sit up one leg
8 V ups
6 straddle V u ps
4 russian V ups
30″ plank

POWER CLEAN

find in 10′ 1RM of power clean

STRENGTH

CLEAN&JERK

5@65%-70%
5@70%-75%
5@75%-80%
5@80%-85%
5@85%+

5 reps for time and rest between sets as you need

WOD

3 ROUNDS

2′ AMRAP
12 deadlift
9 hang power clean
6 stoh
10 lunges front rack
+
3′ EMOM
1 wall walk
2 du/su
3 burpee over the bar

STRENGTH

A1
4 ROUNDS
10 alt. V ups
8 V ups
6 struddle V ups
4 russian V ups
30″ plank
+
A2
3 ROUNDS
10 steps back rack walking lunges
8 pendlay row
10 push up tempo 3030

WOD

5′ AMRAP

hand stand push up
every time you break perform 35 du or 70 su

WOD

28′ EMOM

1 12 thruster
2 50du / 75 su
3 7 strict hspu / 12 kip hspu
4 50 du / 75 su
5 10 clean & jerk
6 50 du / 75 su
7 REST

STRENGTH

POWER CLEAN +
FRONT SQUAT

5/4/3/2/1
+
3 front squat every round

65%+

WOD

2 ROUNDS

A1
2′ AMRAP
2 ROUNDS
3 squat snatch
6 over head squat
box jump in remaining time

30″ rest

A2
2′ AMRAP
2 ROUNDS
6 hang power snatch
12 american swing
burpees box jump in remaining time

90″ rest before A1

STRENGTH

PUSH PRESS +
POWER JERK

5×2+3
65% + of jerk

WOD

FOR TIME

BUY IN 35 burpees
2 ROUNDS
3 rope climb
6 hang squat clean
4 shoulder to over head
CASH OUT 35 burpees

T.C. 15′

STRENGTH

DEADLIFT +
STRICT HSPU

3×4 (70%+) + 5+

WOD

FOR TIME

2 ROUNDS
10 2xKB ground to over head
20 mt oh walk 2xKB
30 knees to chest/toes to rings
+
2 ROUNDS
10 2xKB thruster
15 pull up (9 chest to bar)
20 mt oh walk 2xKB

STRENGTH

BACK SQUAT

6×3
80%+

WOD

5 SET OF INTERVALS

A1
2′ AMRAP
10 burpees
10 over head squat

30″ rest

A2
2′ AMRAP
8 DB snatch alt.
40 DU/SU
2 wall walk

90″ rest before A1

flow: A1, A2, A1, A2, A1

WOD

5 x 5′ EMOM

1) Row for calories
2) Overhead squat @ 42.5/30kg (95/65lbs) + Chest to bar pull up*
3) Row for calories
4) Burpee box jump over, 24/20” + DB snatch @ 22.5/15kg (50/35lbs), alternating**
5) Row for calories

Rest 3-minutes between EMOMs

*same number of reps
**burpees must be double of snatch

STRENGTH

HANG SNATCH

high hang snatch 3×3 55%
hang snatch (above) 3×2 70%
hang snatch (below) 3x 80%

1′ rest b/t set

WOD

TEAM WOD
for time

100 jump rope (everyone)
50 wall ball
+
21-15-9
deadlift
mt 2xKB lunges
+
50 wall ball
100 jump rope (everyone)