WOD

Hang Power Snatch: Build to heavy 2 Then…. 30-20-10 Power Snatch, 95/63 Toes 2 Bar *CASH OUT: 12 MU Or Modify with 12 Burpee Pull-ups

Back Squat 2-2-2 Then……. 3 Rounds 1000m Bike (.62 miles/1km) 75 Double Unders 20 Back Squats 115/83 (Can use rack)

Olympic Lifting Clean w/pause 2″ off floor + Jerk: 5 x 1 @ 75%+ Clean Grip RDL: 3 x 6-8 (heavy) Zombie Front Squats: 3... Read More

10 Minutes of Handstand Practice (walking, static, against wall, feet on box, OH hold) Then….. AMRAP 16 Minutes 5 Deficit HSPU on 45lb plates 10... Read More

WWPF – 35 Min Cap 40 Squat Cleans, 95/63 75 Weighted Push-ups, 55/35 30 Squat Cleans, 135/93 50 Synchronized Pull-ups 20 Squat Cleans, 185/123 25... Read More

AMRAP 12 Minutes 5 Devil Press X 2 DB 50s/35s 10/7 Cal Bike 10 Box Step Up and Over x2 DB AMRAP 12 Minutes 250m... Read More

Bench Press: 2RM Then, 1 x max @ 90% Strict Weighted Pull-ups: 3 x 2 (1 sec pause over bar) Then…. AMRAP 15 MIN –... Read More

Hang Power Snatch 3-3-3 Then………. AMRAP 17 Minutes 20 Burpees 15 Hang Power Snatch 95/63 10 OH Lunges 5 Muscle Ups (any kind)

Back Squat: 3 x 2 Then… For Time 21-15-9 Deadlifts, 225/153 Ring Dips

Olympic Lifting Snatch w/pause 2″ off the floor: 5 x 1 @ 80%+ Snatch Grip RDL: 3 x 6-8 (heavy) OHS w/pause in the bottom:... Read More