WODs

Individual WOD: 30 min AMRAP 800m Run 24 DB Alternating Snatches 12.5/6 KG 150m double bumper plate[…]

Strength: Clean & Jerk @ 70% 5 sets (2+1)   Strength & Conditioning: 5 Rds 6 Hang[…]

Olympic Lifting Focus: For QUALITY   BN Jerk + Snatch Balance 5 sets 2+1   Single Sport[…]

Strength: Box Squats x3x8   Conditioning: Banded Sprints x10x50m   Single Sport Endurance Workout Choose ONE of[…]

Strength: Bench Press x5x5 KB Renegade Row x10x5   Strength & Conditioning: 10 min AMRAP 10 OH[…]

Strength: 3 Position Snatch 5 sets @ 65%   Strength & Conditioning: “Amanda” 9-7-5 Snatch 135/95# Muscle[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 2 x[…]