1496344439489.png

STUDIO CITY

STRENGTH

Squat Snatch
In 12 minutes perform 1 squat Snatch every 2 minutes building up to a daily heavy single
(start between 65-75% and Go For It!!

WOD

“Humpty Dumpty”
3 rounds for time:
10 Power Snatches(115/80)
20 Box Jump Overs (24/20) ** Must jump for RX
30 Wall Balls (20/14)

Accessory

Supinated Strict Pullups
8-8-8-8-8
then 3x 10-20 sec chin over the Bar hold


HERMOSA BEACH
STRENGTH
FRONT SQUAT
6 x 6 @ 70% +5-10lbs
Same weight for all 6 sets

WOD
”Deck the Halls”
For time: (16 min time cap)
40 Power Snatch (95/65)
6 Burpee Broad Jumps
30 Overhead Squats (115/75)
6 Burpee Broad Jumps
20 Power Cleans (135/95)
6 Burpee Broad Jumps
10 Front Squats (155/105)
6 Burpee Broad Jumps 

•One barbell per athlete 

Comment