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SQUAT SNATCH
4@60%
4@65%
3@70%
3@75%
WOD
"Fran"
21/15/9 of:
Thrusters - 42.5/30kg
Pull ups
WENDLER
Back Squat
Shoulder Press
A.M.R.A.P in 15 minutes of:
20 Box Jump Overs - 24/20"
1 round of "Nate"
20 Box Jump Overs
2 rounds of "Nate"
3 rounds of "Nate"
etc...
*"Nate" = 2 Muscle ups, 4 Handstand Push ups, 8 Kettle Bell Swings - 32/24kg
Deadlifts
3 rounds for time of:
8 Power Cleans - 80/55kg
20 Wall Ball Shots - 20/14lb
100m Run
Handstand Walk technique
15 minutes
E.M.O.M for 18 minutes
Min 1: 15/12 Toes to Bar
Min 2: 15/12 Calories
Min 3: Rest
2 Squat Snatches every 90 seconds for as long as possible.
*Start at around 40-50% of your 1RM and increase the weight each set.
*When you can no longer hit 2 reps in the 90 second window use the next 5-10 minutes finding todays 1RM
Back Squats
20 rounds for time of:
1 Muslce up
3 Burpees
5 Wall Ball Shots - 20/14lb
Bench Press
1km Run
-Straight in to-
30 Deadlifts - 100/70kg
30 Handstand Push ups
20 Deadlifts - 100/70kg
20 Handstand Push ups
10 Deadlifts - 100/70kg
10 Handstand Push ups
GYMNASTIC CONDITIONING
Weighted Pull ups - 2/2/2/1/1/1
A.M.R.A.P in 9 minutes of:
9 Overhead Squats - 40/30kg
9 Toes to Bar
9 Push ups
-Straight into-
6 minutes to build to your 1RM Hang Squat Clean
E.M.O.M for 16 minutes
Minute 1: 15/12 Calorie Row
Minute 2: 200m Run
Minute 3: 12/9 Calorie Bike
Minute 4: 15 Sit ups
8/5/3 Muscle ups
30/20/10 Box Jump Overs - 24/20"
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