Tuesday 09/17/2024

WOD
"Taco"
For Time:
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch 50#/35#
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch 50#/35#
50/40 Calorie Row

Accessory
"Mayhem Mini-Pump – Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Thursday 05/30/2024

Strength 1
Snatch 1x1
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

Strength 2
Hang Muscle Snatch 3x8
Record Hang Muscle Snatch weights here.

WOD
“Courtesy of the Red White and Blue”
For Time:
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch 50#/35#