Strength
12 Min EMOM:
Even: 1 High Hang Squat Snatch
Odd: 1 Squat Snatch
WOD
26 Min AMRAP:
100m Run
1 Squat Snatch (155/105)…if not RX…AT LEAST 75% of your 1RM
200m Run (2×100)
2 Squat Snatch
300m Run (3×100)
3 Squat Snatch
400m Run (4×100)
4 Squat Snatch
500m Run (5×100)
5 Squat Snatch
Etc. adding 100m and 1 Squat Snatch each round
ADV WOD
3 Rounds for Time:
30/20 Cal. Assault Bike
15 KB (70/53)
8 Bar MU
TEC WOD
6 Rounds
200m Run (2×100’s)
8 SLSU
4 V-ups
4 Rounds
100m Run
16 Russian Twists (20/15 ball)
8 Hollow rocks
2 Rounds
Blvd Run
32 DU (3x singles)
16 Weighted Situps (20/15)
