Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min

WOD

Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min

WOD

Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min

WOD

Strength:
EMOM 5 DL 70% and 15 jumping squat alternating
Metcon:
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)
Continue with this pattern, adding 2 reps to each movement every round.

Strength:
EMOM 5 DL 70% and 15 jumping squat alternating
Metcon:
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)
Continue with this pattern, adding 2 reps to each movement every round.

Strength:
EMOM 5 DL 70% and 15 jumping squat alternating
Metcon:
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)
Continue with this pattern, adding 2 reps to each movement every round.

Strength:
Bench Press
10-8-8-6-6
+ 8 Double DB Bicep Curls
Metcon:
For Time:
24 Toes-to-Bar
12 Power Snatch (75/55 lbs)
75 Double Unders
18 Toes-to-Bar
18 Power Snatch
75 Double Unders
12 Toes-to-Bar
24 Power Snatch
75 Double Unders

Strength:
Bench Press
10-8-8-6-6
+ 8 Double DB Bicep Curls
Metcon:
For Time:
24 Toes-to-Bar
12 Power Snatch (75/55 lbs)
75 Double Unders
18 Toes-to-Bar
18 Power Snatch
75 Double Unders
12 Toes-to-Bar
24 Power Snatch
75 Double Unders

Strength:
Bench Press
10-8-8-6-6
+ 8 Double DB Bicep Curls
Metcon:
For Time:
24 Toes-to-Bar
12 Power Snatch (75/55 lbs)
75 Double Unders
18 Toes-to-Bar
18 Power Snatch
75 Double Unders
12 Toes-to-Bar
24 Power Snatch
75 Double Unders

Strength
Push Press for load:
7-5-5-5-3-3 Start light and build
Metcon
4 Rounds For Time:
500/400m Row
25 Wall Balls (20/14 lbs)

Strength
Push Press for load:
7-5-5-5-3-3 Start light and build
Metcon
4 Rounds For Time:
500/400m Row
25 Wall Balls (20/14 lbs)

Strength
Push Press for load:
7-5-5-5-3-3 Start light and build
Metcon
4 Rounds For Time:
500/400m Row
25 Wall Balls (20/14 lbs)

Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar

Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar

Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar

Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating

Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating

Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating