HERMOSA BEACH
Strength
Hang POWER Snatch below knee
3 x 6 @ 70%
Hang SQUAT Snatch below knee
3 x 3 @ 70

WOD
Part A.
interval row
5 x 250 meters
rest 45 sec between sets
Record slowest time

Part B.
AMRAP 5 minutes
20 Double Unders
10 Pull Ups
5 Burpees

Rest 2 minutes & repeat

Score: lowest Rounds + Reps

 

STUDIO CITY
Strength
E 3 M O M x 18 minutes (6 sets)
4 Squat Clean singles @ 65-70% of 1RM
*resting 10 seconds between each single*

WOD
3 Rounds:
200m Run
20 Box Jump (24/20)
20 KBS (32/24)

Accessory:
(to be completed on your own)
Handstand Walk Practice
200m KB Towel Carry (32/24)
GHD Back Extension x20-25 reps

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