Thursday 02/01/2024

Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches  (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

*Score: total bench reps as set 1 and total sit-ups as set 2.

Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:

10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds

Wednesday 12/06/2023

Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders 

Friday 11/10/2023

WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups

Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-

Monday 08/21/2023

Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)

* Complete a set every 1:30 *

Strength 2
Overhead Squat 3x3
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)

* Rest as needed between sets *

WOD
"Pac-Man"
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge 35#/25#

(score is total distance lunged)

-rest 2 minutes -

5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge 35#/25#
In the remaining time, complete max Double Under