Oly

For those w/ equipment at home. . .

Every 2:00 x 5 sets

3 Pause Snatch + 1 Pause OHS

*1 second pause at the knee on the snatch, 1 sec pause in the bottom of the OHS

WOD

For those with equipment at home. . .

20min AMRAP

400m run
21 KB Swings 53/35
12 Pull Ups

For those without. . .

400 m run

Strength

Hang Power Snatch

2, 2, 2, 2, 2

WOD

10min AMRAP

2 (+2) Power Snatch 95/65
10 x 10m Sprints

WOD

Teams of 2

Every 3 minutes for 10 rounds

15 Power Cleans 135/95
10 Box Jump 30/24
Max meters rowing in remaining time

Strength

Back Squat

5 reps @ 50%
5 reps @ 60%
5 reps @ 70%

WOD

3 Rounds For Time

18 Russian Swings 70/53
15 T2B
12 Goblet Squats 70/53
9 HSPU

Strength

12min EMOM, alternating movements

5 per side Single Arm Suitcase Deadlifts
30 – 50 Double Unders

WOD

For Time:

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

Strength

12min EMOM, alternating movements

3 Push Press
:30 Hollow Hold

*Start around 60% of 1RM Push Press, may increase each round

WOD

Death By……

WOD

25min AMRAP, Teams of 2

100 Calorie Bike
100 Pull-Ups
30 Front Squats 135/95
100 Calorie Bike
50 Pull-Ups
30 Front Squats (135/95)

Strength

Every 2:00 x 4 sets

Deadlift: 12-10-8-6

WOD

20min AMRAP

1 Power Clean (185/125)
2 Shoulder To Overhead
3 Back Squat
200m Run

WOD

30min Cap

200-400-600-800-1000m Row (x2 km AB)
10-20-30-40-50 Box Jump (24/20)
1-2-3-4-5 Rope Climb
*1:00 plank after each set