Stencth:
Power snatch, 3-3-3-3-3
WOD:
4 rounds, 1 min per station, for max reps of:
Snatch, 135/85 lbs
Row Calorie
Dumbbell Box Step-up, 50/35 lbs, 20 in
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post loads and reps to beyond the whiteboard.
Strength:
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:
Complete as many rounds as possible in 15 mins of:
15/12 Machine Calories
5 D-Ball Over Shoulders, 100/70 lbs
3 Bar Muscle-ups
Post loads and rounds to beyond the whiteboard.
Speed:
Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 175/130 lbs
WOD:
Complete as many rounds as possible in 13 mins of:
5 Box Jumps, 30/24 in
7 Medicine Ball Slams, 50/40 lbs
9 AbMat Sit-ups
Post rounds to beyond the whiteboard.
