Strength: Establish 1 rep max high hang snatch WOD: 3 rounds for time: 6 hang power snatch 135/95 6 overhead .....
Strength: Establish 2 rep max high bar back squat WOD: 10 minute as many rounds as possible: 12 pull ups .....
Team Saturday!! As a 3 person Team complete the following: 1000m weighted run 20/14 any style 90 hand release push .....
Mobility and Benchmark Friday!! “Nancy” 5 rounds for time: 400m 15 overhead squats 95/65
Strength: Establish a 3 rep max of the behind the neck snatch grip push press WOD: 4 Rounds for time: .....
Strength: Every minute on the minute for 7 minutes – 2 back squats at 90% WOD: 3 rounds for time: .....
Strength: Establish 3 position snatch – Hi-Hang, Hang, and Full WOD: 12 minute as many rounds as possible: 30 double .....
Strength: Establish a 1 rep max snatch balance and 2 overhead squats WOD: 5 rounds for time: 200m 7 hang .....
Team Saturday! As a team of two complete the following: Partner 1: Begin 1000m shuttle (100mx10) Partner 2: Hold front .....
Mobility Friday!! Lets get loose!! —-THEN—- Benchmark Friday’s Continue: —CINDY— 20 minute as many rounds as possible: 5 pull ups .....
Strength: 7×1 3 stop snatch pull & 1 high hang snatch WOD: 5 rounds for time: 9 push press 115/75 .....
Strength: Back Squat 1×3 @90%, 1×1 @100%, 1×1 @ 105%, 1×1 @ 110%, 1×1 @ 105% WOD: 3 rounds for .....
