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
WOD
"thank u, next”
For Time:
5 Rounds:
30 Double Unders (45 singles)
15 Thrusters 75#/55#
Directly Into...
5 Rounds:
30 Double Unders (45 singles)
15 Overhead Squats 75#/55#
Strength
Squat Clean and Jerk at 80% - 5x3 no TnG, same weight across
Overhead Squats 1x10
Front Squat 5x5 @80% across
WOD
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken Chest To Bar Pull ups
No rest between movements, 3 minute rest between rounds
Coaches Liliana, Dean and Tom
WOD
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)
C: At the 24:00
21-18-15-12-9-6-3 Unbroken OHS, 95#/65# – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.
MARIO IVELJIC, AMY ANCONA, TOM KAPUSTKA
