WOD

SKILL – Snatch STRENGTH – Snatch: 1-1-1-1-1-1-1 Power snatch (building in weight) METCON – 6-min AMRAP (Ascending Ladder by 2s): -Power snatch -Push-Ups (2 min... Read More

Warm-up STRENGTH – Pause Front Squats -Find 1 RM 5 sec at bottom, 12 sec at top -3 x 3 reps at 85% with same... Read More

SKILL – Toes to bar STRENGTH – Strict Press 1 x 6 at 65% 1 x 4 at 75% 4 x 4 at 80% METCON... Read More

SKILL – Squat Cleans STRENGTH – Squat Cleans: Every 2 min for 8 min -1 DL -1 low hang squat clean -1 front squat -1... Read More

With a Partner: AMRAP in 12 Minutes (1:00 partner one/1:00 partner two): 7 Burpees 7 Front Squats 7 Pullups REST 3 AMRAP in 15 (Alternate... Read More

SKILL – Push Jerk/Split Jerk STRENGTH – 3-3-3-2-2-1 Push Jerk the 3s, add weight.  Change to split jerk as needed.  Increase the weight to find... Read More

SKILL – HSPU STRENGTH – Back Squat 5 Reps @ 70% 3 Reps @ 80% Max reps @ 90% SKILL – 12-min EMOM (people can... Read More

SKILL – Cleans STRENGTH – Power Cleans: Every 2 mins for 7 rounds (2 reps) 0-2:  60% 2-4:  65% 4-6: 65% 6-8: 70% 8-10: 75%... Read More

SKILL – Kipping Pull-ups STRENGTH – Bench 6 @ 80%2 AMRAP @ 60% 4 @ 85% 3×3 @ 95% 2 AMRAPs @ 60% METCON 5-min... Read More

  SKILL – DUs   STRENGTH – Front Squat Part 1: Take 15-mins to find a Heavy 1 @ 5/12 then, Part 2: Do 3×3... Read More