Category: WOD

• 3X5 Snatch Balance
• 3×5 Snatch Press + OHS
• 3×5 Snatch Lift Off
• 3×5 Muscle Snatch
• Ramp-up

MetCon:

• 10 Deadlift 225/153
• 400 m. Run

• 10 Deadlift 135/93
• 1200 m. Run/Walk

• 7 Slam Ball
• 7 Deadlift 95/63
• max time HS Hold

• 3 Strict Pull-up
• 5 Power Clean 185/123
• 7 Burpee

• 3 Power Clean 95/63
• 5 Push-up
• 7 Air Squat

• Wrist Stretch
• Front Rack Bar work
• 3×5 Jump Squat 20/16
• 3×5 KB Pause Squats
• Ramp-up

• 30 EA DB Snatch 40/25
• 60 Hanging Knee-up

• 30 EA DB Snatch 25/15
• 60 Sit-up

• Burpee
• Wall Ball 20/14
• Deadlift 135/93
• Sit-up
• Hang Power Clean 135/93

• 20 HR Push-up
• 20 Slam Ball 30/20
• 20 Pull-up

• 20 Push-up
• 20 Slam Ball 30/20
• 20 Pull-up

• 21/16 cal. Row/Bike
• 21 T2B
• 21 Front Squat 115/78

• 15/12 cal. Row/Bike
• 15 T2B
• 15 Front Squat 135/93

• 9/6 cal. Row/Bike
• 9 T2B
• 9 Front Squat 155/108

• 1 mile Run/Walk

• 1 mile Run/Walk

• 3×30′ Bear Crawl
• 3×8 Good Morning
• 3×3 Strict Pull-up
• 3×5 B-O Barbell Row
• Ramp-up

• 25 DU
• max rep Squat Clean @65% 1rm

• 50 SU
• 10 Clean @50% 1rm