STUDIO CITY
STRENGTH
Build to todays 1 rep max snatch
*Make jumps of 5-10 lbs as you build loads

WOD
FOR TIME
20 snatch @ 70 - 75% of todays 1 rep max
*Must hold bottom of snatch for a full 2 seconds
**Any outright fail is 10 burpees over the barbell penalty

ACCESSORY
FOR TIME
20 bench press @ 75%
THEN
2000 meter row
 


HERMOSA BEACH
GYMNASTICS
4 Rounds
4 Strict Ring Dips
12 Dumbbell Strict Press
4 Toes to Bar
2 Bar Muscle Up
120 sec Plank

WOD
“Flight Simulator”
For time:
5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5
Double Unders

*Rounds must be unbroken
**Rope must come to a complete stop after each round
***Any Round can be substituted for Air Squats

If neccessary - athlete can perform Single Unders:
20 - 40 - 60 - 80 - 100 - 120 - 140 - 160 - 180 - 200 - 180 - 160 - 140 - 120 - 100 - 80 - 60 - 40 - 20
 

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