Strength
Snatch Balance 1x1
Heavy Single Snatch Balance
- Heavy Single (10-12 minutes)
WOD
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
Strength
Clean 1x1
Squat Clean
- Heavy Single (10-12 minutes)
WOD
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
Skill
Strength
Snatch 1x1
Snatch
- Heavy Single (10-12 minutes)
WOD
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
Strength
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
WOD
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
(KG conv: 52/34
Strength
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
Strength
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
WOD
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
Strength
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *
WOD
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats