Strength / Skill
On a 12:00 Clock For Load:
From your Station:
start with:
ohs 3x3
sn balance 3x3
1 Snatch Pull + 1 Hang Power Snatch
WOD
RX:
3 Rounds For Time:
15 Calorie Row
12 Power Snatches (95/65#)
9 Burpees
OPTIONS
12/10 Calorie Row
12 Power Snatches (75/55#)
9 Burpees
8/6 Calorie Row
12 Power Snatches (45/35#)
6 Burpees
Saturday Partner WOD
"14min amrap
100 cal row
50 push press 95/65 (115/85)
40 hang cleans
30 Front Squats
20 thrusters
10 SDHP
5 min transition
14 min amrap
100 cal bike
50 wall balls
40 ball slam
30 pull ups
20 box jumps
10 burpees
A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works""
Strength / Skill
coach led :
Clean to knees - pause continue from knee to shrug/extend then, Hang Power Clean
put bar down and perform 2 touch and go Power Clean
6 min emom
3 clean pull + 2 burpees + power clean
add load to wod weight
WOD
AMRAP 12:
9 Deadlifts (135/105)
6 power clean
3 Burpees bar jump over
rx+ add 20lb
scaled /masters less 20lb
modifications - base the weight on your cleans -
Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond
Metcon
5rds
3 min each rd to complete movements Any additional time remaining is used for rest or preparation for the next rd.
5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike
