Oly

Every 1:30 X’s 10 Sets

Snatch Pull + 2 Snatch
*Snatches - NOT Touch-&-Go, Reset at the Bottom for Each Rep

WOD

For Time

Strength

Every 2:30 X’s 5 Sets

3-4 Barbell Z-Press
+
12-16 Dumbbell Reverse Lunge Alternating

WOD

12min AMRAP

5 Strict Handstand Pushups

Strength

Every 2mins X’s 8 Sets

5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
2 @ 90%
1 @ 90-95%

WOD

3 Rounds For Time

Accessory

Teams of 5, W/ Only 1 Teammate Allowed Per Station, Complete as Many Rounds & Reps as Possible in 30mins of:

Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs

Strength

Every 2mins X’s 6 Sets

2-3 Front Squats

WOD

6min Ascending Ladder

3 Right Arm Dumbbell Snatch (50/35)
3 Left Arm Dumbbell Snatch

Strength

5-6 Seated Barbell Press
-Rest 2mins x 5 Sets

WOD

3 sets

2min AMRAP

250/200m Row
Max dip support or plank hold in remaining time

Oly

Every 90secs X’s 8

2-3 PERFECT Hang Power Snatch

WOD

3 Rounds For Time

30 Overhead Plate Lunge 45/25
15 Pull Ups (Scale to Jumping Pull Ups)

Strength

Every 90secs X’s 5

5 Back Squats @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-85%
2 @ 80-90%
-then-

Every 2mins X’s 2 Sets

8-10 @ 73-78%

Strength

EMOM X’s 6

5-6 Strict Pull Ups or Ring Rows X’s 2
50’ Single Arm Kettlebell -Bottom Up- Carry (per side)

EMOM x 10

1 Paused Split Jerk + 1 Split Jerk

Accessory

In Teams of 2

100 Kettlebell Swings (32/24kg)
400 Meter Run*
100 Barbell Thrusters (45lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run