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STUDIO CITY

STRENGTH

3 position squat snatch: complete 1 set every 2 minutes for 12 minutes ( 6sets):

Hi hang squat snatch
Top of knees
From the floor 

Do not go beyond where your technique cannot maintain
If that means the bar today well, then you know where you need to work

WOD

"Phantom Secure"

3 rounds for time:
Row 500 meters
10 hang power snatch (95/65) 
10 toes to bar 

Accessory
3 sets :
30 secs. Mountain climbers
30 secs. Pushups
30 secs. Superman hold
Do not rest until set is done ;rest as needed between sets


HERMOSA BEACH
STRENGTH
3 Rounds:
8/8 Romanian single-leg Deadlift
Rest 30 sec
6/6 Bulgarian Split Squat Jumps
Rest 30 sec
30 sec L-sit (ring,paralettes or hang)
Rest 30 sec

WOD
Every 2:30 for 5 Rounds:
6 Deadlifts @ 75%
9 Bar over Burpees
12 V-Ups

Total reps

 

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