STRENGTH WOD 5X3 SNATCH PULLS (HEAVY) 3X3 SNATCH BALANCE WITH 3 SEC PAUSE IN THE HOLE (BOTTOM POSITION) WOD REPS: 21-15-9-6 HANG POWER CLEAN @95/65 LBS FRONT SQUAT @95/65 LBS...
STRENGTH WOD 6X3 OVERHEAD SQUAT (EVERY SET GETS HEAVIER) WOD 12 MINS AS MANY ROUNDS AS POSSIBLE OF: 400 METER RUN 30 AB MAT SIT-UPS 20 DB PUSH PRESSES @ 45/25 LBS
STRENGTH WOD 15 MINS TO FIND A 2 REP MAX WEIGHT FOR: HANG POWER SNATCH WOD 4 ROUNDS FOR FASTEST TIME OF: 400 METER RUN15 PULL-UPS 15 PUSH-PRESSES @ 95/65 LBS
STRENGTH WOD HANG POWER CLEAN 2 REP MAX FIND YOUR HEAVIEST 2 REP MAX WEIGHT ON: HANG POWER CLEAN *WITHIN 15 MINUTE TIME CAP WOD “DIANE” FOR TIME: REPS: 21-15-9 DEADLIFTS @225/155 LBS HANDSTAND...
