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Snatch complex--
Hang power snatch Hang Squat Snatch OH Squat 1-1-1-1-1 12 min AMRAP 12 Dual DB Lunge 50/35 (6 per leg) 12 Russian KB 70/53 8 Dual DB Power Cleans 50/35
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EMOM 7mins
1 Rope Climb (scale 3 ascend/descends or 6 *hard* ring rows) WOD- 250m Row 25 Double Unders 250m Row 50 Toes2Bar 250m Row 25 Double Unders 250m Row EMOTM 30
1) :30 handstand hold 2) :30 weighted plank hold 3) :30 Dual kB front rack hold 53s/35s Deadlift 5-5-5-5-5-3-3-3-2-2
15 min AMRAP 15/11 cals AAB 12 Single Arm DB Deadlift 50/35 9 Single Arm DB Front Squat 6 Single Arm DB Sh2OH Clean Pulls 2-2-2-2
Squat Clean 1-1-1-1 9min AMRAP 21 Wall Balls 15 Hang Power Cleans (95/65) 9 Rings Dips Alt EMOM 10mins
Odd: 5-10 Pulls Ups Even: 30 Double Unders 4rds 2:00min Bike for Cals 2:00min Row for Cals 2:00min Rest DB Bench 3-3-3-3 (Single Iso Hold with one dumbbell locked out then 3 reps then switch)
Superset with Push Ups 4x5-10 TABATA Min 0-4 Ski Jumps Min 4-8 Sit Ups Min 8-12 Ring Rows Min 12-16 Hollow Rocks Snatch Grip DL 1-1-1-1-1
Hang Power Snatch 2-2-2-2 WOD- 21-15-9 Power Snatch (95/65) 50 Double Unders Back Squat 2-2-2-2
*DB lunges 6-6-6-6 after each set 8 min Amrap 200m run 8 burpees over parallette 8 TTB |
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