Workout of the Day

5 rounds on a 3:00 timer

-5 tuck jumps (rebound if possible)

-10 plate hops

-20s row sprint

WOD 1

Thruster 5×3 reps for load.  Rest as needed

*Work up to a heavy triple

Then warm up double unders

WOD2:

3 rounds for time

-50 DU’s

-50 Air Squats

Maintain good form and range of motion on the squats

Then 10 min EMOM

Each minute without letting go of the bar

-1 high hang snatch

-1 hang snatch (top of the knee)

-1 snatch (from floor)

Increase weight each round. All snatches are squat snatches focusing on fast feet and getting under the bar.

WOD

Complete as many rounds as possible in 10 minutes of:

-5 power snatches (95/65)

-10 overhead walking lunges (95/65)

-1 rope climb, 15-ft. rope

Back squat

5 x 3 reps -Start above 80% and Add 5-10 lbs. per set from last week

Then 4 Rounds on a 2:30 timer

-Max airdyne calories in 20s

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women 80 lbs OHS 35 DB Snatches
Time cap: 14 minutes

Scaled Version:

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches
Women perform 35 lb OHS 25 lb DB snatches
Time cap: 14 minutes