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#

Monday 02/28/2022

Strength
Deadlift 
Build to Heavy Set of 10

*Score = Heaviest Load

WOD
“HEARTLESS” 
3 Rounds For Time:
10 Deadlifts 225#/155#
12 Strict Pull-ups
50 Double Unders

Tuesday 02/22/2022

WOD
“MOVING TRACKS”
10 Rounds For Time:
500 Meter Bike
30 Double Unders
10 Burpees
Time Cap: 30 Minutes