Author: arnie

5 MIN STRERTCHING
WARM UP
200 MT JOG
5 FRONT S W EMPTY BAR
5 STRICT PRESS

WOD
5 RDS
5 POWER CLEANS
5 FRONT SQUATS
5 PUSH JERK
10 BURPEES OVER THE BAR

RX 65/95
RX+95/135

SNATCH COMPLEX FIRST

WOD
2 RDS
12 SQUAT SNATCHES 65/95
12 TOES TO BAR
400 MT RUN

2 RDS
12 POWER SNATCHES 85/115
12 TOES TO BAR
400 MT RUN

5 RDS
EVERY 2 MIN (EMOM) TOTAL OF 10 MIN
GO UP THE WEIGHT EVERY TIME
SCORE IS TOTAL WEIGHT OF LAST RD

MUST COMPLETE WITHOUT DROPPING THE BAR

1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
2 OHS

3-6-9-12-9-6-3
SQUAT CLEANS 85/115
BOX JUMP OVERS
PUSH PRESS
RD 1,3,5 &7=RUN 400 MT
RD 2,4,6 =50MT OH WALK WITH PLATE 25/45

3 RDS
3 BAR MU( 3 PULL UPS 3 RING DIPS)
12 THRUSTERS
RX65/95
RX+95/135

REST 2 MIN

3 RDS
6 BURPEES
12 WALL BALLS

ROW 800 MT AFTER

5 MIN STRETCHING
3 MIN SNATCH PROGRESSION

WOD

BUY IN
3 WALL WALKS

4 RDS
10- HANG POWER SNATCH65/95
40 SIT UPS
200 MT RUN

BUY OUT
3 WALL WALKS

5 MIN STRETCHING
3 MIN SNATCH PROGRESSION

WOD

BUY IN
3 WALL WALKS

4 RDS
10- HANG POWER SNATCH65/95
40 SIT UPS
200 MT RUN

BUY OUT
3 WALL WALKS

5 MIN STRETCHING

WARM UP
2 RDS
10/15 CAL BIKE
20 DUBS

WOD
18 MIN AMRAP
24 DUBS
12 FRONT RACK LUNGES55/75
6 TOES TO BAR