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STUDIO CITY

STRENGTH

"Pause Snatch" 
Complete 1 set every 2 moinutes for 10 minutes (56 sets) of the following complex:

Snatch Grip Deadlift
Pause Hang Squat Snatch (2 second pause from top of knee)
2 Overhead Squats

[Level 1 Complex:]

Snatch grip Deadlift
Hang Power Snatch
2 Overhead Squats

WOD

"Grease Lightning"
For time:

21-15-9
Power Clean (155/105)
Box Jump Overs (24/20)**Must Jump for RX

Accessory

3 sets
Run 400 meters rest 1:1
Then : 3 sets
Max 60 seconds on Assault bike for calories
Rest 1:1


HERMOSA BEACH
STRENGTH
superset
Bench Press
4 x 6 (tempo 42X1)
1 min rest
L-Sit Hang
4 x 30 sec
1 min rest

WOD
4 Rounds:
AMREP in 2 minutes:
10 Chest to Bar
10 Handstand Push Ups
Max Double Unders

Rest 1 min between rounds

*C2B & HSPU should gounbroken

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