STUDIO CITY
(test day)
Strength
FRONT SQUAT
Find your 1 rep max & PR
then...
WOD
AMRAP in 5 minutes
2,4,6,8...etc
Thrusters (115/75)
Burpees over Bar

Rest 5 minutes and repeat**
**athletes should start where they left off on the previous AMRAP
Score: Total rounds + reps

Accessory:
9 - 8 - 7 - 6 - 6
Kipping Pull Ups
terabit Hollow Body Holds
:20 sec work ~ :10 sec rest | 8 Rounds

 


HERMOSA BEACH
Strength
Power Snatch
6 x 3 @ 70-75%

WOD
EMOM for 12 minutes

Odds: 5 Bar Muscle Ups *
Evens: 60 Double Unders **

Score: # of successful minutes

*SCALE: 15 Toes to Bar
**SCALE: 150 Single unders

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