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STUDIO CITY
STRENGTH
Complete a set every 1:30 (13:30 minutes) 
3 reps – Squat Snatch
3 reps- Squat Snatch
3 reps – Squat Snatch 

2 reps- Squat Snatch
2 reps – Squat Snatch
2 reps – Squat Snatch 

1 rep- Squat Snatch
1 rep- Squat Snatch
1 rep – Squat Snatch 

** These sets should be performed as touch and go reps
**Maintain technique – Do not continue to load the bar unless the form is
** Build either in each set or every time the rep scheme changes 

WOD
“Pull Anchor”
For time : (13 minute time cap)
Buy In: 100 Double Unders
3 rounds:
15 Chest to Bar Pull Ups
15 Hang Power Snatch (95/65)
Buy Out: 100 Double Unders 

Accessory :
20 second hollow body hold
20 second tight arch hold
20 second plank hold
20 l-sit hold
rest 1 minute 20 seconds

HERMOSA BEACH
SKILL (20 min)
Kipping/Butterfly Pull Up Progressions

WOD
8 Rounds for time:
4 Overhead Squats (135/95)
6 Kipping Pull Ups
8 GHD Sit Up/Weighted V-up

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