Category: WOD

EMOM – 5 Minutes 1 Power Clean + 3 Thrusters @ 65% of your C/J Front Squat 5 x 2 @ 80% *AMRAP – 11 Minutes 7 Power Cleans 7 Thrusters7 Burpees (95/65)

 Snatch 6 x 1 @ 85% Back Squat  4 x 5 @ 72% *Complete 2rds for time 50 Overhead Squats (45/35) 25 Pull Ups

Power Snatch4 x 3 @ 65% of 1rm snatch Complete for time:21-15-9Calories Burpees *50 Burpees after each round

Front Squats 3 x 3 @ 70% of 1rm w/3 second pause Sumo Deadlift1 x 3 @ 80%2 x 8 @ 65%-68% Complete 3 rounds for time800m Run50 Sit Ups

Snatch + Snatch Balance + OHS 4 x 1 @ 65%-68% of snatch Complete for time: 33 Push Press 135/95 33 Push Jerk 33 Split Jerk *100m run every time the bar hits the ground

Power Clean + 3 Thrusters4 x 1 @ 65% of 1rm C&J Front Squats 5 x 2 @ 80% of 1rm AMRAP 10 Minutes 10 Deadlifts10 Push Ups (135/95)  

Snatch6×1 @ 85% of 1RM Back Squats4×5 @ 75% of 1RM Complete 3 rounds for time:20 Pull Ups10 Power Snatch 135/95 *9 minute cap*

Front Squat1 x 1 @ 90%2 x 3 @ 70% of 1rm front squatDeadlift5 x 1 @ 90% of your 1rm deadliftComplete for time:35 Clusters (160/120)