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STUDIO CITY

Overhead Squat
4-4-4-4-4* 
All sets will be performed at the same weight
*Practice Handstand Walking after each set

Then ….

“Flashed”
For Time:

21 Hang Power Snatch (115/75)
400 meter run
15 Hang power Snatch
400 Meter Run
9 Hang Power Snatch
400 meter run

HERMOSA BEACH
STRENGTH 
“The Wave”
Back Squat
4 reps at 90% of 10 rep max
6 Strict Chest to Ring Pull Ups
Rest 1 min
1 rep at 80% of 1 rep max
5 high Box Jumps
Rest 2 min
4 reps at 90% of 10 rep max
6 Strict Chest to Ring Pull Ups
Rest 1 min
1 rep at 90% of 1 reps max
5 high Box Jumps
Rest 2 min
4 reps at 90% of 10 rep max
6 Strict Chest to Ring Pull Ups

WOD
3 rounds for Max Reps:
1 min Wall Balls (20/14)
1 min SDLHP (70/53)
1 min Box Jumps (24/20)
1 min Kettlebell Swings (70/53)
1 min Calorie Row
1 min Rest

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