WOD

15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch. Conditioning 10 min AMRAP of: 250m Row 30 Lateral Jumps 15...

15 minutes to establish a 1RM Clean and Jerk. Conditioning Run 800m rest until the 6:00 mark Run 800m Rest 2 minutes – then… 5...

Strength High Bar Back Squat: 1×5@65%, 3×5@75% – rest 2 minutes between sets. Conditioning 21-15-9 Power Snatch 95/65 Slam Ball 40/30

15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk). Conditioning For time: 20 Push Press 115/75 12 Strict Chin...

Strength High Bar Back Squat: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest 2 minutes. Conditioning 3 rounds for reps of: 1:00 Max Effort Chest to Bar...

15 min to establish a max 3-Position Snatch (floor, hang, hip). Conditioning 5 rounds for total time of: 250m Row 14 Lateral Box Jumps 20″...

15 minutes to establish a 1RM Hang Snatch Conditioning: “DT” 5 rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push...

High Bar Back Squat: 2X5@65%, 3X5@70% – rest 90 seconds. WOD: 10 minute AMRAP Ascending ladder of: 2 Squat Clean Thrusters (115/75) 2 Pull-ups 4...

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