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
Strength
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
WOD
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
(KG conv: 53/34)
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
Strength
Power Snatch 3x1 @85-90
OHS 3x3@90
WOD
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
(KG conv: WB 9/6, PC 61/43)
Skills
For Time:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats