STRENGTH: Clean and Jerk, work up to a heavy single in 15 minutes WOD: For time, 30-20-10 of, Push Jerk Toes to Bar Box Jumps
OLYMPIC LIFTING STRENGTH: A) High hang power snatch 2 x 2 x 2 x 2 B) High hang squat snatch 2 x 2 x 2 x 2 SUPPLEMENTAL: 3 rounds Hollow or tuck hold x 45 seconds Single arm DB strict press x 5 per arm WOD: “Randy” 75 x power snatches for time
STRENGTH: Push Press 3 x 3 x 3 x 3 x 3 WOD: For time, 20 ft handstand walk 10 x thrusters 10 x toes to bar 20 ft handstand walk 12 x thrusters 12 x toes to bar 20 ft handstand walk 14 x thrusters 14 x toes to bar 20 ft handstand walk 16 x thrusters 16 x toes to bar
STRENGTH: Squat clean EMOM x 3 for 10 min WOD: For time, 3 rounds of, 20 x dumbbell walking lunges 10 x pull ups 2 rounds of, 20 x front squats 10 x shoulder to overhead 1 round of, 100 x double unders
