STRENGTH – Snatch 3 min EMOM 5 Hang Muscle Snatch 3 min EMOM (increase load) 4 Hang Power Snatch 3 min EMOM 3 Hang Squat Snatch
CONDITIONING 50 Thruster (95#/65#) 4 Burpees EMOM
Clock starts, 4 Burpees, then as many thrusters as you can do, completing 4 burpees at the top of each min. The wod is complete when you have done 50 thrusters – 15 min time cap – Add 1 second to your time for ever incomplete thruster.
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric
A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever