Cerissa working through the final WOD at LNS #4. Always a good time watching her lift!

STRENGTH – SNATCH 15 min EMOM 1 Snatch from the High Hang 1 Snatch from Mid Thigh 1 Snatch from just below the knee All reps should be a squat snatch if you are able. If you power snatch these reps then add one overhead squat to the last rep. Position and form should not be sacrificed for load. Increase load every 5 min.

CONDITIONING 5 Squat Snatch (135#/95#) 10 Chest to Bar Pull-up 4-8, 3-6, 2-4, 1-2

Recent Posts

See All


A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40