Wednesday WOD

 Warm-up

Empty Bar Complex Warmup
-wide grip deadlift
-hang power snatch
-OH squat
-good morning
-snatch drops

Weightlifting

Snatch

3@60%
3@65%
3@70%
3@75%
2x3@80%

Weightlifting

Snatch Pull (4x3@95%)

based on your snatch weight

Weightlifting

Back Squat

8@70%
8@75%
8@78%
Log in your 78%
If it feels light, round up to 80%

Metcon

Metcon (AMRAP - Rounds and Reps)

7 Minute AMRAP
7 Toes to Bar
7 OH Squats (95/65)

Thursday WOD:

 Warm-up

20m High Knees
20m Butt Kicks
20m Carioca
20m Bear Crawl
-Empty Barbell work
-Stretch and mobilize for lifts

Weightlifting

Snatch

3@ 65%
3@ 70%
3@75%
2@8%
3x1@ 85%

Weightlifting

2 Cleans + 1 Jerk

1@ 65%
1@70%
1@75%
1@80%
3x1@85%
*2 squat cleans + 1 jerk

Weightlifting

Back Squat

(8x3@ 80%)

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP
3 Burpee Pull Ups
6 HSPU
9 Deadlifts (175/115)

Wednesday WOD:

 Warm-up

3 Minutes of double under practice
-Empty barbell warm up

Weightlifting

Snatch

3@ 60%
3@65%
3@70%
3x3@ 75%
*squat snatches
* Log in your 3x3@75%

Weightlifting

Snatch Pull

(4x3@ 90%)

Weightlifting

Back Squat

(3x8@70%)

Metcon

Metcon

(AMRAP - Rounds and Reps)

4 Minute AMRAP
100m Run
10 KB Swings (53/35)

Run Counts as 1 rep
*Rest 2 minutes between wods

Metcon

Metcon (AMRAP - Rounds and Reps)

4 Minute AMRAP
50 D.U's
10 T2B

Wednesday WOD:

 Warm-up

3 Minutes of double under practice
-Empty barbell warm up

Weightlifting

Snatch

3@ 60%
3@65%
3@70%
3x3@ 75%
*squat snatches
* Log in your 3x3@75%

Weightlifting

Snatch Pull

(4x3@ 90%)

Weightlifting

Back Squat

(3x8@70%)

Metcon

Metcon

(AMRAP - Rounds and Reps)

4 Minute AMRAP
100m Run
10 KB Swings (53/35)

Run Counts as 1 rep
*Rest 2 minutes between wods

Metcon

Metcon (AMRAP - Rounds and Reps)

4 Minute AMRAP
50 D.U's
10 T2B