STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest