Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 50-60% 1RM Snatch)
5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)
*Hold onto bar b/t reps

Conditioning
AMRAP 9
15/12 Calorie Row (FX: 12/9)
12 Toes to Bar (FX: 9) (RX+: 15)
9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: 2+Row

Work on your mobility and flexibility at Power Yoga this morning at 8 AM!

Strength
Every 1:30, 3 Rounds
1) 100′ Double Kettlebell Overhead Carry (FX: Dumbbell)
2) 100′ Sandbag Bear Hug Carry
3) 10 Cossack Squats

Conditioning
AMRAP 10
200m Run
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)

Join us for Seventh Heaven today at 7:15 AM!
Squad WOD 9 & 10 AM

Squad WOD
3 Rounds of 4:00 on/2:00 off w/ Partner – Split Reps in Any Way
1)
36/27 Calorie Bike (FX: 27/21)
9 Synchro Burpees
AMRAP Front Squats (135/95) (FX: 95/65) (RX+: 155/105)

2)
36/27 Calorie Ski (FX: 27/21)
18 Synchro Sit-Ups
AMRAP Hang Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
*Score is total AMRAP Front Squats + Hang Power Cleans

Strength
Every 1:30, 4 Rounds
1) 10 Bench Press (60-65%)
2) 15 Behind the Back Wrist Curls

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Handstand Push-Ups (FX: 10) (RX+: Strict OR 3″/2″ Deficit)
60 Double Unders (FX: 40)
*17:00 Cap

Strength
Every 3:00, 4 Sets
8 Deadlifts
1) 55-60%
2-3) 60-65%
4) 65-70%

Superset Accessory (3+ out of 4 sets)
6-8 Samson Lunges

Conditioning
For Time
800m Run
40 Back Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
400m Run
20 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
*14:00 Cap