Snatch(Hang position/above knee): 2x3 week 1 weight Back squats: 2 sets 1/2 reps from week 1 weight WOD: 12 min AMRAP DB Split squats x 10 each side KB swings x 15 ...
Read More
Clean and Jerk: 4x2 (+5) Snatch: 4x2 (+5) WOD: 25 min AMRAP w/partner Min 10 and 15: 400m Run Thrusters x 20 KB swings x 20 Push-ups x 20 pull-ups x 20 Hang Power cleans x 20 Box Jumps...
Read More
Deadlift(snatch grip) 3 sets 1/fail (+10) Chin-ups: 3 sets WOD: 5 Rounds Toes to bar x 10 Ball slams x 15 200m Run ...
Read More
Snatch Balance: 3x3-5 (+) Power snatch(hang pos/above knee): 4x3(+5) Flat DB Bench: 3 sets 1/fail (+5) WOD: 5 Rounds Overhead Squat x 10 95/65 True push-ups x max reps 5/10/15 shuttle run...
Read More
Cleans: (Hang position/Above knee) 4x5 (+5) Front squats: 2 sets 1/fail (+5-10) Good Mornings: 3 sets 1/fail (same) WOD: 10 min AMRAP 1 arm walking DB lunge x 20 yards 1 arm DB power snatch...
Read More
CG Bench press: 3 sets 1/fail (+5) Push Press: 2 sets 1/fail (+5) Pull-ups: 3 sets WOD: 10 rounds Board slide push-ups x 5 each Ring rows x 10 10 min time cap...
Read More
Muscle Snatch (power position): 3x3-5(+5) Snatch (hang pos./above knee): 4x5(+5) Back squats: 3 sets 1/fail (+5) WOD: 15 min AMRAP Power clean x 5 155#/105# Box jumps x 10 30/24 Farmer carry x 50 yards AHAP...
Read More
Comp. Snatch: 4x2(+5) Clean and Jerk: 4x2(+5) WOD: "DT" 5 rounds for time 12 Deadlift 9 Hang power cleans 6 push jerk 155/105...
Read More
Deadlift: Snatch Grip: 3 sets 2/fail (+5) Chin-ups: 3 sets 2/fail WOD: 3 rounds 3 min AMRAP w/2 min rest between Front squats x 3 KB swings x 10 DU's x 20...
Read More
Snatch Balance: 3x3-5(same) Power Snatch(hang/above knee): 4x3(same) Flat DB press: 3 sets 2/fail (+5) WOD: "Fran" 21-15-9 Thrusters Pull-ups...
Read More