Partner Workout: Hang Power Snatch + Bar Over Burpees + Rowing

WOD

Partners will alternate you go, I go, following the rep scheme directive!!

2 Rounds For Time:

42 Hang power snatches (95/65)**
28 Bar over burpees
2000-meter row

*28 minute time cap!!

** Athletes may use a different weight than their partner. They may increase the weight of the
snatch to (115/85) as long as they follow the partitioned rep scheme for the workout!

REP SCHEME: These do not have to be unbroken reps, however partners may not switch until the required work set is complete.

* Hang power snatches: Athletes will alternate completing 7 reps at a time (21 per round)
*Bar over burpees: Athletes will alternate completing 14 reps each
* Rowing: Athletes will alternate every 250 meters (4 intervals each per round)


3RFT: "Move Fast, Not Heavy."

Front Squat

Athletes will have 12 minutes to complete the following: 

3 sets of 5 reps at 75% or an RPE of 6.

*This is a 5% increase from last week. The focus should be a controlled descent with strong drive through the legs!
 

WOD

3 Rounds For Time:

50 Double unders
15 Slam balls (50/30)
12 DB Thrusters @ moderate**

*10 minute time cap!!

**The priority for today is intensity and speed not loading!! Athletes should choose a
weight on the DB’s that will allow for UB sets. 


3RFE: ME AB + SA OH DB Lunges and Pull-ups

DB Seated Strict Press

Athletes will have 12 minutes to complete the following:

3 sets of 8 reps at a light to moderate weight.

*This week athletes should increase their loading from last week by 5# per arm. Athletes should use an open palm grip.

WOD

3 Rounds For Effort:

:15 Max effort on the bike
50 ft. SA OH DB walking lunge (25 ft. per) @ moderate
7 Strict pull ups
50 ft. SA OH DB walking lunge (25 ft. per) @ moderate
:15 Max effort on the bike

- Rest 3-4 minutes between rounds -

*20 minute time cap!!


AMRAP 9: CNJ + TTB

Back Squat

Athletes will have 12 minutes to complete the following: 

3 x 5 @ 75% or an RPE of 6

*This is a 5% increase from last week. The focus should be a controlled descent with strong drive through the legs!

WOD

9-minute AMRAP

5 Clean and jerks @ moderate **
5 Toes to bar

**Our recommendation for today should be a weight that athletes can move well and complete
UB reps for the entire AMRAP.

For athletes competing in GG intermediate we would
recommend: (115/85) and for scaled (95/65)