1496344439489.png

STUDIO CITY
STRENGTH
Hang Squat Clean Complex 
Perform 1 set every 2 minutes for 10 minutes:[5 total Sets] 

1 Hang Squat Clean (pause @ top of knee) + Push Jerk  
1 Hang Squat Clean (pause @ at bottom of squat) + Split Jerk 
1 Full Squat Clean + Split Jerk (no pause)

WOD
“Bear Sneer” 
AMRAP in 12 minutes :
Row 1,000 meters 
…Then in time remaining AMRAP: 
50 Double Unders 
10 Dumbbell Ground to OH (50/35)

ACCESSORY
Strict Supinated Pullups 
7-7-7–7-7 
After each set perform 
30 sec Hollow body Hold


HERMOSA BEACH
STRENGTH
Power Snatch
Every minute on the minute for 12 minutes:
0:00-3:59 3 reps @ 70%
4:00-6:59 2 reps @ 75%
7:00-9:59 2 reps @ 80%
10:00-11:59 2 reps @ 85%

WOD
Every minute on the minute for 20 minutes:
M1: 50 Double Unders
M2: 8 Lateral Burpee Box Jump Overs (24/20)
M3: 6/6 Single-Arm Dumbbell Thrusters (50/35)
M4: 20 Wall Balls (20/14)

Total Reps (450 possible)

ACCESSORY
100 V-Ups

Comment