WODs

OLY Lift Focus: for QUALITY Power Clean and Jerk x2x6   ENDURANCE WOD: 3+ Hours Before or[…]

STRENGTH: Hang Snatch above knee with 2 pauses (by feel) X1x5 (no more than 90%)   STRENGTH[…]

STRENGTH: Hip Clean x3x4 (by feel)   STRENGTH & CONDITIONING WOD: Complete 4 Rounds EMOM 1: 5[…]

STRENGTH: Back Squat 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 500m TT[…]

Team WOD: Teams of 2: I go, you go 1) Complete 5 rds 500m Row 15 Wallballs[…]

Start at 0:00 3-4-5-4-3 Clean 135/95# Muscle Up   Start at 20:00 3 rds 21 Squat Jumps[…]