Category Archives: WOD

Weightlifting Push Press – Test Max High-hang Snatch – 50% – 5 x 2 Power Clean & Jerk – 60% – 5 x 1 Strength/Skill 5 rounds for Load: Press Cluster (PP, PJ, SJ) Conditioning Complete 3 rounds for time …
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Weightlifting Hang Snatch – 60% – 5 x 2 Strength/Skill 15 mins of Snatch Practice (do not work over 60%) Conditioning AMRAP in 4 mins 40 Pull ups 30 Box Jumps 20 Thrusters 10 Burpees Rest 3 mins AMRAP in …
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Weightlifting Snatch – 50% x 3, 60% – 2 x 2, 65% – 2 x 2, 70% x 2 Power Clean – 60% – 2 x 2, 70% – 2 x 3 Jerk – 65% – 2 x 3, 70% …
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Weightlifting REST DAY Strength/Skill Squat Clean practice, 15 mins Conditioning 3 rounds for time of: Run 400 meters 10 Squat Cleans, 135/85

Weightlifting Back Squat – 83% – 5 x 5 Block (or hang) Clean (knee) – 70% – 2 x 3, 75% x 3, 80% – 2 x 2 Clean Pull – 95% (of clean) – 4 x 3 SLDL – …
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Weightlifting Jerk – 70% – 2 x 3, 75% x 3, 80% – 2 x 2 Push Press – 80% x 4, 85% – 3 x 3 Snatch High-Pull – 75% (of snatch) – 2 x 5, 80% – 2 …
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Weightlifting Back Squat – 73% – 3 x 10 Block (or hang) Snatch (knee) – 70% – 2 x 3, 75% x 3, 80% – 2 x 2 Snatch Pull – 95% (of snatch) – 4 x 3 Heaving Snatch …
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Weightlifting (7 am) Back Squat – 85% – 8 x 3 Snatch – 75% – 3 x 3, 80% – 2 x 2 Clean & Jerk – 75% – 3 x 3, 80% – 2 x 2 Conditioning (8 am) …
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Weightlifting REST DAY Conditioning AMRAP in 20 mins 5 Handstand push ups 10 Toes-to-bar 15 Box Jumps, 24/20