Snatch Deadlift + Snatch Pull + Hang Snatch
8 sets

3 Rounds
6 Pull Ups
Lap Farmers Carry
HR Push Ups
rest

5 Rounds
10 KB Front Squat
15 Thrusters
200m Sprint – walk back

Save the date – July 1.
Your very own Coach Jodi is heading to the IWF Masters World Championships to represent Canada! Please consider joining us for a FUN-raising workout on July 1st.
Stay tuned for more details on how to help and Jodi achieve her goal.?#jodithenorth

Technique Warm Up

Jerk
9 x 2

AMRAP in 8 min
8 Alt. DB Snatch
150m Run or Row Sprint

Back Squat
1RM

Bulgarian Split Squat
2 x 20

4 Rounds
D. Ball Bearhug Carry
20 GHD Hip Extension
Rest

AMRAP in 20
5 Dips / 10 T2B
10 KB Press
25 RKB Swings

Happy Father’s Day WOD!
10 Rounds
1 Length Seated Sled Drag
3 Bench Press
200m Run

*WOD adapted from Hybrid Athletics

Partner WOD!

For Time:
50 Shoulder to OH
80 Back Squats
300 DU’s
12 Parking Lot Runs

Clean Pull + Hang Clean + Clean
5 sets

Back Squat
3 x 1

3 Rounds
10 Pull Up
Lap Prowler Push
10 DBall to Shoulder
Lap Prowler Push
Rest

3 Rounds for time:
500m Row
10 Power Snatch
15 Box Jumps
30 AKB Swings

Pause Jerk + Jerk

4 Rounds
8 Muscle Ups
200m Run
8 HSPU
200m Run
Rest

1 Power Snatch + 2 Hang Snatch
8 Sets

2 Segment Snatch Pull + 2 Snatch Pull
4 Sets

Good Morning + Reverse Lunge
3 x 6

5 Rounds
10 Bar Facing Burpees
10 Thrusters
50 DU’s
Rest

3 Rounds
10 Deficit Push Ups
4 Laps Farmer Carry + Waiter Walk
8 Supine Rows

3 Rounds
10 DB Box Step Overs
20 DB Snatch

Teams of 2, AMRAP in 24 Minutes

A)
5 HSPU
10 Single Leg Squat
15 Pull Ups

B)
Fire Hydrant Run
2 Man Makers

2 High Hang Snatch + 1 Hang Snatch
10 X 1

Back Squat
3 x 3

4 Rounds for time:
10 Deadlifts
15 Toes to Bar
10 Thrusters
400m Run

3 Push Press + 1 Push Jerk
RM

3 Rounds
45 Cal Row
50 RKB Swings
10 Burpees
Rest

Clean Pull + Hang Clean + Clean
RM

2 Clean Segment Pull + 2 Clean Pull
RM

1 1/4 Squat
5 x 5

5 Rounds for time:
400m Run
10 Push Ups
15 Air Squats

9 x 2 Push Jerk + 1 Jerk

15 – 12 – 9
DB Power Clean & Jerk
DB Squats
Burpee

Partner WOD!
Teams of 2, AMRAP in 20min
200m Run
8 DB Push Press
15 Sandbag Squat
Parking Lot Farmers Carry
15 Ab Mat Sit Ups

2 Clean Pulls + Clean + Front Squat

Back Squat

SL Romanian Deadlift

AMRAP in 25
100 RKB Swings
30 Box Jump / Step Down
100 Cal Row
30 Burpees
600m Run
30 Wall Balls

Power Clean + Clean + Jerk

3 Rounds
300m Row
10 Shoulder to Overhead
50 DUs
10 Pull Ups

Snatch Pull + Hang Snatch + Snatch
8 x

1 1/4 Squat
5 x 6

5 Rounds, on the 6 minutes:
400m Run
20 Cal Row
6 DB Step Ups
8 Jump Squats

4 X
2 TGU
10 DB Row
5 Dips

4 Rounds
25 RKBS
10 Sandbag Z Squats

2 Rounds
1000m Row
10 C2B
10 Strict Press
Rest
800m Run
10 C2B
10 Strict Press

2 Snatch Pull + Snatch + OHS
5 x

Back Squat
3 x 6

10 Rounds
Fire Hydrant Run
5 Burpee over bar
5 Power Cleans