Strength
Every 2:30, 6 Sets
1-3) 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)
4-6) 2 Hang Squat Snatch (75-80%)
*Hold onto bar b/t reps

Conditioning
3 Rounds for Time:
200m Run
10 Burpees Over Bar
10 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)
*10:00 Cap

Join us for POWER YOGA 8 AM!

Strength
Every 1:30, 3 Rounds
1) 10 Standing Dumbbell Press
2) 10 Banded Strict Chest to Bar Chin-Ups
3) :45 Weighted Plank

Conditioning
AMRAP 12
50 Double Unders (FX: 35)
20 Sit-Ups
10 Push Press (95/65) (FX: 75/55) (RX+: 115/80)

Squad WOD
2 Rounds of 4:00 on, 2:00 off – w/ Partner, Split Calories in Any Way
1) 400m Team Run (FX: Split) + AMRAP Calorie Row
2) 400m Team Run (FX: Split) + AMRAP Calorie Ski
3) 400m Team Run (FX: Split) + AMRAP Calorie Bike
*Score is total Calories

Strength
Every 2:00, 3 Rounds
1) 16 Double Dumbbell Suitcase Box Step Ups (24/20)
2) 12 Hip Thrusts (55-65% of 1RM Back Squat)
3) 100′ Backwards Sled Pull

Conditioning
For Time:
9-15-21
Burpee Box Jump Overs (24/20)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*9:00 Cap

Conditioning
5 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Toes to Bar (FX: 12)
60 Double Unders (FX: 48)
3 Power Snatch (135/95) (FX: 95/65) (RX+: 165/115)
*30:00 Cap

Cooldown
For Quality
1:00/1:00 Lat Stretch w/ Rig
:30/:30 Calf Stretch w/ Rig
1:00 Wrist Stretching on Floor