WOD

4x
Hollow Hold
rest
Chin Over Bar Hold
rest
Parallette Tuck Hold
rest
* Courtesy of The Gymnastics Course

“Randy”
For Time:
75 Power Snatch 75/55

5 Rounds
2 Laps Sled Push + Pull
Fire Hydrant SB Carry
rest
10 D-Ball Squat
5 D-Ball 2 Shoulder
rest

1 RM MAX
Snatch
C & J
Front Squat

We will have stuff for you to do even if you are not testing!

AMRAP in 30min:
20 Cal Row
10 Burpee Box Jump Over
10 DB Thrusters
Run

Clean & Jerk
5 x 1

3x EMOM
8 Dips
5 SL Squat R
5 SL Squat L
Pull Ups

Testing Snatch , C & J and Front Squat on Friday. Deload this week if you are going to test.

Snatch
4 x 1
or
8 x 2

Front Squat
3 x 2

5 Rounds
400m Run
40 RKB Swings
20 KB Clean & Jerk
Rest

Testing Snatch , C & J and Front Squat on Friday. Deload this week if you are going to test.

Power Snatch
5 x 1

Power Clean & Jerk
5 x 1

AMRAP in 6:
P Lot Run
8 Split Jumps
5 Push Ups

Partner WOD, AMRAP in 24 Minutes
3 HSPU
6 Pull Ups
9 T2B
12 DB H P Clean
15 Cal Row

7 sets
Drop Snatch
Hang Snatch
Snatch

Front Squat
3 x 2

Banded KB Swing
3 x 25