A: EMOM 9
M1: 1-2 wall walks
M2: 4 alt hand Db Power snatch
(build in weight to wod weight)
M3: 4 box jump overs
B: AMRAP 15
3 wall walks
12 alt hand Db power snatch *
15 box jump overs 24/20"
*Rx: 22.5/15kg 24/20"
*Intermediate: 15/10kg
*Beginner: 10/5kg
Score is rounds + reps.
C: Stretch
Shoulders, Lats, Calves.
BOOTCAMP
A1: 15 EMOM
M1:10/7 cal air bike + max wall balls
M2: 10/7 cal ski erg + max butterfly situps
M3: 4 x 10 m shuttle run + max jumping lunges
rest 3
A2: 15 EMOM
M1:15 Russian Kb swings + max burpees
M2: 15 Dual Db push press + max mountain climbers
M3: 4 x 10 m shuttle run + max single Db box step up
B: Stretch
Glutes, adductors, lats.
OLYMPIC WEIGHTLIFTING
A: Build to a heavy single Power snatch.
B: Build to a heavy single Overhead squat from the rack.
C: Successories
3 rounds
10 barbell hip thrust off bench @20X1
30m front rack Db walk heavy slow walk
60 sec weighted chinese plank