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#
Strength
Snatch + Overhead Squat 5x8
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
WOD
"Papaya"
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
*Every 5ft = 1 rep. 1 round = 330 reps
Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
- Rest as needed between sets -
WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep
Strength 1
Snatch + Overhead Squat 5x3
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
Strength 2
3 Panda Pulls x 3 sets (@70-80% of 1RM)
- Rest as needed between sets -
WOD
"“Bueller..? Bueller..? Bueller..?”"
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2x50/35)
*Score is your slowest time
