WOD
A.1 Power Snatch – OTM x 12
Minute 1 – 3 Reps @ 80%
Minute 2 – 2 Reps @ 85%
Minute 3 – 1 Rep @ 90%
Minute 4 – Rest
A.2
12 Minute AMRAP
Minute 1 – 10 Deadlifts #225/#155
Minute 2 – 20 Ab Mat Sit Ups
Minute 3 – Max Calorie Row
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WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
10 Minute Alternating EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Back Squats
Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats
A.3
3 Rounds
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings
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Run 1 Mile
60 Power Snatch #135/#95
60 Burpee Box Jumps
60 Thrusters #135/#95
60 Burpee Box Jumps
60 Squat Cleans #135/#95
Run 1 Mile
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WOD
A.1 Bench Press –
2 Rounds
7 Reps @ 75%
5 Reps @ 80%
3 Reps @ 85%
A.2
15 Minute AMRAP
10 Burpees
15/12 Calorie Row
20 KB Swings
A.3
50 Weighted Ab Mat Sit Ups #50/#35
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