Strength
Every 2:00, 6 Sets (12 min)
3-Level Snatch (↑, CAP at 75%)
*Power Snatch + Lower Power Snatch + Squat Snatch
Conditioning
4 Rounds: 2:00on/2:00 off
60 Double Unders (FX: 40)
10 Hang Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken 95/65)
AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises)
*Score is total Toes to Bar
Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats (65-70%)
8 Wall Angels
Conditioning
In Team of 3 – 1 Person Working, Switch Whenever
AMRAP 5
Max Calorie Bike
Rest 2:00
AMRAP 5
Max 100m Runs (1 run = 10 reps)
Rest 2:00
AMRAP 5
Max Calorie Ski
*Score is total Calories/Reps
Strength
EMOM 6
1) 6-10 Pike Handstand Push-Ups (FX: Inchworm Push-Ups) (RX+: Strict Handstand Push-Ups)
2) 6-8 Banded Strict Chin-Ups (FX: 12 Banded Lat Pulldown) (RX+: Strict/Weighted)
Conditioning
Hero WOD “Jack”
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
Shoulders feeling tight? Sign up for the Mobility Class today at 5:45 PM!
Strength
Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts (65-70%)
10-15 Tibialis Raise
Conditioning
Every 1:30, 3 Rounds
1) 25/20 Calorie Row (FX: 20/15) (RX+: 30/25)
2) 200m Run + AMRAP Burpees to 6″ Target (RX+: 12″)
3) Rest
*Score is total number of Burpees to Target
| Weekly Overview | Events/Classes | |
| Monday | Cleans | |
| Tuesday | Deadlifts | Shoulder Mobility Class at 5:45 PM |
| Wednesday | Strict HSPU/Strict Chin-Ups | Ab Attack at 5:45 PM |
| Thursday | Back Squats | |
| Friday | 3-Level Snatch | |
| Saturday | Squad WOD | |
| Sunday | Bench Press/Ring Row |
Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Power Clean + 2 Power Cleans (60-65%)
3-4) 1 Hang Power Clean + 2 Power Cleans (65-70%)
5-8) 3 Power Cleans (70-75%)
Conditioning
For Time:
600m Run (FX: 500m)
10 Bar Muscle-Ups (FX: 15 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
20 Thrusters (115/80) (FX: 95/65)
*10:00 Cap
