Strength: 10 MIN EMOM 2 Power Snatches 1 Overhead Squats * Athletes can stay at one load across or build across the 10 minutes WOD: “For Time” 21-15-9: Power Snatches (75/55/45) Overhead Squats (75/55/45) 50/45/40 Calorie Assault Bike 9-15-21: Power Snatches (75/55/45) Overhead Squats (75/55/45) * This piece is intended to take around 12-20 minutes...Read More
Strength: Power Clean (15 mins to work to a heavy single for the day) WOD: 3 Rounds for time 15/12/10 Calorie Assault Bike 12 Power Cleans (135/95/65) 9 Box Jump Overs (30″/24/20″)Read More
Strength: Back Squat 10 MIN EMOM 2 Back Squats (either work up in weight to heavy set of 2 or stick to one challenging weight the whole time- aprox. 80% of 1rm) WOD: 15 MIN AMRAP 20/17/14 Cal Row 15 Front Squats 115/75/65 10 Strict Pull-ups 5 HSPURead More
Stregnth: Snatch Complex 10 MIN EMOM 1 Squat Snatch+1 Overhead Squat every min on the min (approx 70-75% of 1rm Snatch) WOD: For time 10-9-8-7-6-5-4-3-2-1 reps of Power Snatch 95/65/55 Hand Release PushupsRead More
