STRENGTH
Push Press, 5-5-5-5-5, building each set
*Do touch and go reps if possible. Take bar from floor or rack
WOD
Level 1
AMRAP 10:
- Hang Power Snatch (55/35)* x 10
- V-Up x 10
- Burpee x 10
*Consider subbing dumbbell snatch if necessary
Level 2
AMRAP 10:
- Power Snatch (75/55) x 10
- Toe to Bar x 10
- Lateral Bar Burpee x 10
*NO dropping bars loaded with 10# plates only – power snatch weight should be light enough that you can control it to the floor, even if you’re tired : )
PP: 60,65,70,75,85#
Wod: 3+14rx
PP: 85, 95, 105, 115, 120#
WOD: 4+5 w/20# V-Ups
PP: 55, 60 ,65, 70, 75
WOD: 4 + 4 Rx
PP: 105#
WOD: 4+23 (weighted v-ups)
155#
4+23
85×2, 105×2, 115#
5+10rx
145#
5+3rx
BS up to 255 x 3
5 + 7