Tuesday WOD

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Metcon:

-Start with 100 Double-Unders-

Then 3 Rounds of

15 Back Squats (93/135)

20 OAA Dumbbell Snatch (55/70)

25 Box Jumps (24/30)

-End each Round with an 800m Run-

*30 minute cut-off*

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Friday WOD

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Strength:

I want u to establish a 2-rep Max Deadlift. Then perform 3 reps at 90%, 4 reps at 80%, 5 reps at 70%, and then a 1 minute AMRAP at 60% of that 2 rep max weight. 

Metcon:

3 rounds

15 Squat Cleans (73/115)

5 Muscle-Ups

*10 minute cut-off*

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Monday WOD

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Strength:

EMOTM X 10 minutes

Odd- 4 Touch and Go Cleans

Even- 20 second L-Hang

Metcon:

7 minute Ladder

2 Deadlifts (183/275)

2 OAA Dumbbell Snatch (55/70)

*Through @ least 16’s to Rx*

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Friday WOD

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Strength:

You are to establish a 1-Rep Max Snatch. This can be any kind (power, squat, hang, full, split), I just want you to do the most weight you can for 1 Snatch. 

Metcon:

AMRAP X 10 minutes

10 Dumbell Step-ups (30/50 @ 20/24)

10 Clean and Jerks (93/135)

*@ least 4 Rounds to Rx*

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