WORKOUT OF THE DAY
EMOM 15 Minutes:
1 Hang Clean
3 Rounds, Each For Time:
15/12 Bike Calories
13 Slam Balls (40/30)
14 Box Jump-Overs (24/20)
…rest 3 minutes b/w rounds…
WOD AT HOME
10 Rounds For Time:
30 Double-Unders
10 Goblet Squats
12 Hand-2-Hand Swings
100 M Sprint
Buy-Out:
AMRep 6 Minutes:
16 Single-Arm Turkish Sit-Ups (8/arm)
12 Flutter Kicks (3 count)
8 Up and Down Planks
WORKOUT OF THE DAY
High Hang Power Snatch:
4-4-4-4
4 x Max Effort:
21 Single-Arm KB Snatch (53/35)
18 Push Ups
15/12 Row Calories
…rest 2 minutes b/w efforts…
WOD AT HOME
Every 4:00, For 32:00:
400 M Run
20 KB Swings (53/35)
Clean + Front Squat + Jerk
3x(2+1+2)
2x(1+1+1)
Strict Press
5RM
then down 10% from 5RM for 2×5
Seated Box Jump
4×1 AHAP
Dip Power Snatch (dip and go!)
3×3
Snatch Pull + Snatch (pause mid shin 2 seconds)
3x(1+2)
2x(1+1)
Snatch Pull Down
4×2
Dip Power Clean (dip and go!)
3×3
Clean Pull + Clean (pause mid shin 2 sec)
3x(1+2)
2x(1+1)
Clean Pull Down
4×2
NO CLASS DUE TO ‘IN HOUSE THROWDOWN’
