LET’S GET PHYSICAL

A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*

B. 7x 2 Hang Snatches

C. 15 minute EMOM of:
1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders

LET’S GET PHYSICAL

A. Chin-ups 3-5 | ME | 2"

B. Tabata V-ups

C. Perform in rounds of 40 seconds of work, 20 seconds of rest
160 Hang Dumbbell Snatches

LET’S GET PHYSICAL

A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat

B. With a continuously running clock, complete 5 Thrusters every minute.

From 0:00-5:00 use 35/25 kg
From 5:00-10:00 use 45/30 kg
From 10:00-15:00 use 55/35 kg
Continue adding 10/5 kg every 5 minutes for as long as you are able.

LET’S GET PHYSICAL

A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat

B. For time:
21-15-9 reps of
Dumbbell Snatches (L+R =1 rep)
Burpees over the Dumbbell

C. HOME APPROVED WOD
for time:
30-27-24-21-18-15-12-9-6-3 reps of Lunges
20-18-16-14-12-10-8-6-4-2 reps of Push-ups
10-9-8-7-6-5-4-3-2-1 reps of V-ups

LET’S GET PHYSICAL

A. Cluster Back Squats 3 | 5x2 '20 | 3"

B. Deadlift 1 | 5 | 3"

C. For time:
800 m Run
40 KB Snatches
400 m Run
40 KB Swings
200 m Run
40 KB Swings
400 m Run
40 KB Snatches
800 m Run
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C. HOME APPROVED WOD
Single leg Glute Bridges 3 |8L +8R| '60

Active Squat Hold 4 sets of 1 minute hold in bottem position, rest 1 minute

4 rounds for time of:
50 squats
200 m Run

LET’S GET PHYSICAL

A1. Dumbell Bench Press 3-5 |8-12| 0
A2. Strict Pull-ups 3-5 |ME| 2"

B. For time:
50 Dumbell/ Kettlebell Snatches
50 Push Ups
50 Dumbell/ Kettlebell Clean and Jerks
50 Burpees
50 Dumbell/ Kettlebell Thrusters
Use 1 Dumbbell 22,5/ 17,5 kg
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C. HOME APPROVED WOD
1. Accumulate 3 minutes of a Handstand Hold

2. Glute Bridges 3 | 15 | '30

3. For time:
300 Squats
200 Sit-ups
100 Push-ups

LET’S GET PHYSICAL

A. 5 Rounds Snatch Complex of:
1 Hang Snatch
1 Drop Snatch

B. 5 Intervals each for time of:
7 Overhead Squats 60-70% of your 1 RM
500 m Row
work rest ratio 1:1 up to 1:2