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STUDIO CITY

STRENGTH

Every 2 minutes complete a set for max load over 12 minutes (6 sets)

Snatch Complex :

Hang Squat Snatch
Squat Snatch
2 Overhead Squat

WOD

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Accessory:
7-7-7-7-7
Strict Suppinated Pullups
Then 3x10-20sec. chin over the bar hold


HERMOSA BEACH
WOD
"THE WORKS"

With a 7 minute clock:
10 Bar Muscle Ups
then with time remaining...
Max Effort alt Pistols

Rest 3 minutes then...

With a 7 minute clock:
Row 1,000/800 meters
then with time remaining...
Max Effort Squat Clean (155/105)

Rest 3 minutes then...

With a 7 minute clock:
50 alternating Dumbbell Snatch (50/35)
then with time remaining...
Max Effort Dumbbell Thrusters (50/35)

SCORE: Total Reps

COOL DOWN - ROLL OUT

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