Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
WOD
6 sets
Each Set you will start with 35 Double Unders and End with 10 Bar Facing Burpees.
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees
Sets 1/3/5 are the Odd Sets – Sets 2/4/6 are the Even Sets
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes
WOD
6 sets
Each Set you will start with 35 Double Unders and End with 10 Bar Facing Burpees.
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees
Sets 1/3/5 are the Odd Sets – Sets 2/4/6 are the Even Sets
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes
WOD
6 sets
Each Set you will start with 35 Double Unders and End with 10 Bar Facing Burpees.
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees
Sets 1/3/5 are the Odd Sets – Sets 2/4/6 are the Even Sets
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes