Oly

Hang Power Snatch
EMOM X’s 11

Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-11: 1 Rep

WOD

15min AMRAP

15/12 Cal Bike/Row

Strength

Back Squat

5 @ 40%
5 @ 50%
5 @ 60%
*Prioritize SPEED on the Way Up Today, Light Loads This Week.

WOD

Every 5mins X’s 4 Sets

Accessory

Teams of 2 (35min Cap)

3 Rounds:

30 Toes-to-Bar
30 Front Squats (95/65)
30 American Kettlebell Swings (70/53)
60 Cal Row
-into-

2 Rounds:

Strength

Strict Press

5 Reps @ 75%
3 Reps @ 85%
1-2 Attempts at a New 1RM

WOD

4 Rounds
3min AMRAP

10 Alternating Dumbbell Snatch (60/40)

Accessory

EMOM X’s 40mins

1: 12/10 Cals Bike/Row
2: 12 Burpees
3: 50 Double Unders
4: 1min Plank on Elbows

Strength

Deadlift

5 Reps @ 75%
3 Reps @ 85%
Max Reps @ 95%
*Superset W/ Weighted Plank or Handstand Hold Against Wall

WOD

For Time (18min Cap)

Accessory

20min EMOM

O: 30secs Max Wallball
E: 3 Power Snatch + 3 Overhead Snatch

WOD

For Quality
10-9-8-7-6-5-4-3-2-1

Strict Pull-Up

Strength

Back Squat

5 Reps @ 75%
3 Reps @ 85%
1-2 Attempts at a New 1RM
*Superset W/ 10-15 TOUGH Russian Kettlebell Swings

WOD

4 Rounds
3min AMRAP

Accessory

W/ a Partner, 1 Partner Completes a Full Round

10min AMRAP

5 Burpees
5 Power Snatches (95/65)
5 Toes-to-Bar
-Rest 3mins-

10min AMRAP

5 Burpees

Oly

Strict Press

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
**Superset w/ 12-15 Dumbbell Front Raises

WOD

15min AMRAP

2 Devil Press’