WOD
A.1 Bench Press 5, 5, 5, 5, 5
A.2
7 Rounds
Run 200M
14 Wall Balls
7 Power Snatches #115/#75
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WOD
A.1
10-8-6-4-2 Deficit HSPU on parallettes or plates
2-4-6-8-10 Power Clean #225/#155
A.2
3 Rounds
20 Weighted Sit Ups with feet anchored #45/#25
30 Supermans
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WOD
A.1 Snatch Technique 10×1 OTM Choose a weight no more than 70% of 1RM. If you don’t have a 1RM use a weight you can perform every rep with. This is about working the form.
A.2
20 Strict Presses #135/#95
30 Push Presses #135/#95
40 Push Jerks #135/#95
Everything is taken from the floor. No Racks!
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WOD
A.1
25 Thrusters #95/#65
25 Toes 2 bar
25 Box Jumps #24/#20
25 Toes 2 Bar
25 Thrusters
A.2
Row 5x300M
Rest 1:1
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