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STRENGTH
Power Cleans 1x10, 2x5, 6x2 WOD 8 Push Press (135/95) 200 Meter Run 16 Box Jumps (24/20) 10 Minute AMRAP
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STRENGTH
Back Squats 2 x 10 @ 60% 4 x 5 @ 75% - 80% WOD 250 Meter R-O-W 25 D/U's (75 S/U's) 15 Burpees 3 Rope Climbs (Scale with 15 Pull Ups) 4 Rounds (25 Minute Cap) STRENGTH/SKILL
Snatch Balance (From a Rack) Choose between : 6x2 - HEAVY OR 4x8 - Lighter for Form Practice WOD 5 Hang Power Clean (115/75) 5 Hang Squat Clean (115/75) 5 Hang Power Snatch (115/75) 5 Hang Squat Snatch (115/75) 12 Minute AMRAP STRENGTH
Squat Snatches 3x5, 4x2 WOD 1:00 R-O-W-I-N-G 0:30 REST 1:00 R-U-N-N-I-N-G Sprints 0:30 REST 1:00 Jumping Rope (S/U's or D/U's) 1:00 REST 4 Rounds STRENGTH
Bench Press 3x10 @ 70% 3x5 @ 80% WOD 8 Thrusters (95/65) 8 Box Jumps (24"/20") 8 OH Squats (95/65) 8 BF Burpess 10 Minute AMRAP STRENGTH
Deadlifts 3x10, 3x5 WOD 10 KB Swings (53/35) 10 KB Snatches (53/75)--- (5 ea Hand) 25 D/U's (75 S/U's) 15 V-Ups 12 Minute AMRAP STRENGTH
Front Squats 2x10, 4x5 WOD 12 Power Cleans (155/105) 400 Meter R-U-N 4 Rounds STRENGTH
Split Jerk or Push Jerk 6x3 WOD Rx 5 Pull Ups 10 Push Ups 15 Squats 20 Minute AMRAP Rx+ 5 Ring or Bar Muscle Ups 10 Burpees 15 Squat Box Jumps (24/20) 20 Minute AMRAP STRENGTH
Back Squats 2x10, 3x5, 2x3 WOD 4 Snatch Grip Deadlifts 4 Hang Power Snatches 4 Snatch Balances 4 Squat Snatches 6 Rounds (Not for time, but a 20 minute Time Cap) Weight on the bar should be 70% of your 1RM for your Squat Snatch STRENGTH
Bench Press 2 x 10, 3 x 5, 2 x 3 WOD D/U's 50, 40, 30, 20, 10 Burpees 25, 20, 15, 10, 5 |
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