Strength Snatch Complex Power Snatch + Hang Snatch + OHS 20 Min Weightlifting Behind neck- 1 push jerk/ 1 Split Jerk 5 sets Reverse Barbell Lunges (front rack) 8-8-8-8 Bent rows 5-5-5-5 WOD 2 RFT 30 WB (20/14) 25 HRPU’s 20 Sit-ups 15 Cal Row
Strength 20min to find 1RM Clean WOD 10-9-8-7-6-5-4-3-2-1 DL (225/135) Pull-ups
Strength Back Squat (pause at bottom) 7-7-7-7-7 Start @ 50% of 1RM, go up every set to not greater than 75% WOD 6RFT 7 S2OH (155/95) 12 Slam Balls (20/10) 200m run Cashout– 4×8 Ring Dips
Box will be closed Saturday May 2nd
Skill Hang Snatch 3-3-2-2-2-1 WOD 8:00min AMRAP 6 Hang Power Snatch (115/75) 8 Box Jumps (24/20)
Strength/ Skill Pull- ups EMOM 7:00min (20 secs of work/ 40 secs rest) WOD 3RFT 700m row 30 Air Squats 7 HSPU 1 min rest
Strength Front Squat 5-5-5-5-5 20min time cap Weightlifting 1 Snatch Balance/ 2 OHS 5 sets 2 Push Jerk/ 1 Split Jerk (Light, focus on speed & footwork) 5 sets Weight pull ups 3-3-3-3 WOD 3RFT 25 KBS 40 DU 15 WBSU
Strength Bench Press 3-3-3-3-3 WOD 3- 5:00min AMRAPs- you will start up where you leave off. Score= total rounds completed after all 3 rounds. 7 Ring Dips 12 RDL (135/95) 8 Sprints (20m distance)
Strength Clean Complex (2 power/1 clean) Complete as many sets as possible in 20min. Go 5/10# heavier each set. WOD 15-12-9-6 Thrusters (95/65) T2B Cashout- ME C2B/ 1min
We will be open from 10-12 tomorrow.