A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance Snatch pull from floor + snatch from floor B. EMOM x 15 min: Min 1-3: Snatch pull from floor + snatch from floor (barbell) Min 4-6: power or full snatch from floor (light […]
AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) *scale to workable but heavier than fran thrusters 6 Rope Climbs (12 ft. ascent) *scale to 18 strict pullups 11 Box Jumps (30/24″) *scale height as needed This is a Partner WOD – Partner #1/2 will perform the work listed above. Partner #3/4 will
10a: Week 2, day 4 weightlifting course Snatch 1 x 5, Clean & jerk 1 x 5, Back squat – 75% x 5 x 5 11a: FREE community workout/ WOD with a COP!
Team Workout Teams of 2: AMRAP 15 min: (1 athlete moves at a time, rotate whenever needed) 10 burpee box jump overs, 15 wallball, 20 double unders
CF couplet/triplet 400m. Run 15 UB thrusters (choose weight to be done UB)* 15 UB pullups (choose assistance to be done UB from body rows-chest to bars)* 9 UB thrusters/9 UB pullups 6 UB thrusters/ 6 UB pullups 400m Run *if working set is not completed UB, complete 10 burpee before finishing round and moving
