WOD

Strength- Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec. Conditioning- 5 rounds of: Row 250m 15 Wall Balls...

Strength- 12 minutes to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″...

Strength- 1) 10 minutes to establish a 1rm Power Snatch (no more than 3 maximal attempts). 2) 10 minutes to establish a 1rm Power Clean...

Strength- Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec. Conditioning- For time** 50 Slam ball 25...

Strength- 15 minutes to establish a 2rm Mid-Hang Clean + 1 Jerk (2 Unbroken cleans, then 1 jerk after the 2nd clean). Conditioning- “Diane” 21-15-9...

Strength- Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec. Conditioning- 5 rounds for reps of: 1:00...

Strength- 15 minutes to establish a 2 Rep Max Mid-Hang Snatch Conditioning- 10 minutes to complete- 4 rounds of: 10 Shoulder to Overhead (135/95) 20...

BBG- 10 mins to establish a 1RM Snatch 10 mins to establish a 1RM Clean & Jerk Conditioning- AMRAP 10 Minutes 30 Power cleans (135/95)...

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