Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Olympic Strength
Every 2:00 × 7
- 1 Power Clean
- 1 Squat Clean
Build gradually to RPE 8.
Unilateral Accessory
Single-Leg Hip Thrust
3 × 10/leg
METCON — “The Bank”
Accumulate for Time:
- 50 DB snatches
- 50 sit-ups
- 50 box step-overs
BUT…
At 0:00, 3:00, 6:00, 9:00, etc.:
Stop and complete:
6 burpees
Then continue accumulating your reps.
You can divide the 150 reps however they want.
Want to finish all 50 snatches first? Fine.
Want 10/10/10 rounds? Fine.
Time Cap: 15 minutes.
Olympic Strength
Every 2:00 × 7
- 1 Power Clean
- 1 Squat Clean
Build gradually to RPE 8.
Unilateral Accessory
Single-Leg Hip Thrust
3 × 10/leg
METCON — “The Bank”
Accumulate for Time:
- 50 DB snatches
- 50 sit-ups
- 50 box step-overs
BUT…
At 0:00, 3:00, 6:00, 9:00, etc.:
Stop and complete:
6 burpees
Then continue accumulating your reps.
You can divide the 150 reps however they want.
Want to finish all 50 snatches first? Fine.
Want 10/10/10 rounds? Fine.
Time Cap: 15 minutes.
Olympic Strength
Every 2:00 × 7
- 1 Power Clean
- 1 Squat Clean
Build gradually to RPE 8.
Unilateral Accessory
Single-Leg Hip Thrust
3 × 10/leg
METCON — “The Bank”
Accumulate for Time:
- 50 DB snatches
- 50 sit-ups
- 50 box step-overs
BUT…
At 0:00, 3:00, 6:00, 9:00, etc.:
Stop and complete:
6 burpees
Then continue accumulating your reps.
You can divide the 150 reps however they want.
Want to finish all 50 snatches first? Fine.
Want 10/10/10 rounds? Fine.
Time Cap: 15 minutes.