PERFORMANCE:

STRENGTH: (15:00)
Snatch Complex(5x1@start at 50% of Snatch)
-1 Snatch
-1 Hang Snatch
-1 OHS

WOD: (15:00cap)
4RFT:
-15 Knees to Elbows
-50ft Double-DB Lunge (@50/35)
-15 Strict C2B or Strict Pull-ups
-15 Box Jumps (@24/20)

FITNESS

 

STRENGTH: (15:00)

Snatch Complex (5x1@start at 50% of Snatch)

-1 Snatch

-1 Hang Snatch

-1 OHS

 

WOD: (15:00cap)

4RFT:

-15 Knees to Chest

-50ft Double-DB Lunge (@50-/35-)

-15 Aggressive Ring Rows

-15 Box Jumps or Box Step-ups (@24-/20-)

 

PERFORMANCE:

STRENGTH: (18:00)
Tempo 42X1 Back Squat (4x6)
-*4 sets of 6 reps
-*To be performed as follows: 2.2.2
-*Rest :15 seconds after every 2 reps

WOD: (15:00cap)
20-10-30:
-Wall Balls (@20+/14+)
-1-Arm DB Push Press (@50+/35+)
-*100 DUs in b/t sets, finish with 100 DUs

 

FITNESS:

STRENGTH: (18:00)
Tempo 42X1 Back Squat (4x6)
-*4 sets of 6 reps
-*To be performed as follows: 2.2.2
-*Rest :15 seconds after every 2 reps

 

WOD: (15:00)

20-10-30:

-Wall Balls (@20-/14-)

-1-Arm DB Push Press (@50-/35-)

-*100 SUs in b/t sets, finish with 100 SUs

 

PERFORMANCE:

STRENGTH A: (17:30)
Clean Complex (6x1@start at 60% of C&J)
-1 Power Clean
-2 Hang Clean
-1 Split Jerk

WOD: (12:00)
12AMRAP
-10 DB Step-ups (@35+/25+) (@20/18)
-200m Run
-20 RKB (@70+/53+)

 

FITNESS:

 

STRENGTH: (17:30)

Clean Complex (6x1@start 60% of C&J)

-1 Power Clean

-2 Hang Clean

-1 Split Jerk

 

WOD: (12:00)

12AMRAP

-10 DB Step-ups (@35-/25-) (@20-/18-)

-200m Run

-20 RKB (@53-/35-)

 

PERFORMANCE:

STRENGTH: 35:00 EMOM

(:50 Secs On / :10 Sec Transition)

Minute 1: Max CAL Row

Minute 2: 8-10 OHS (@athlete's choice)

Minute 3: 8-10 DB Curls (@athlete's choice)

Minute 4: Double Under

Minute 5: 3-5 MUs/BMUs

 

FITNESS:

STRENGTH: 35:00 EMOM

(:50 Secs On / :10 Sec Transition)

Minute 1: Max CAL Row

Minute 2: 8-10 OHS (@athlete's choice)

Minute 3: 8-10 DB Curls (@athlete's choice)

Minute 4: Single Unders

Minute 5: 8-10 C&Ds + 8-10 Push-ups

 

 

PERFORMANCE:

WOD: (30:00cap)
3RFT:
-400m MedBall Run (@20/14)
-50 MedBall Squats
-30 Power Snatches (@95/65)

 

FITNESS:

WOD: (30:00cap)

3RFT:

-400m MedBall Run (@20-/14-)

-35 MedBall Squats

-21 Power Snatches (@95-/65-) or DB Power Snatches (@35-/25-)

 

 

 

PERFORMANCE

STRENGTH: (17:00)
Snatch (full or power)
2x2@60%
2x2@65%
3x1@70%

WOD: (12:00)
12AMRAP:
-1 Rope Climb
-10 KB Sumo High Pulls (53+-/35+-)
-10 KB Cleans

FITNESS

 

STRENGTH: (17:00)

Snatch (power into OHS)

2x2@60%

2x2@65%

3x1@70%

 

WOD: (12:00)
12AMRAP:
-2 Rope Pulls
-10 KB Sumo High Pulls (53+-/35+-)
-10 KB Cleans