Snatch Balance + OHS

5 Sets of:
Snatch Balance + 2 Overhead Squats:
*Weight is athlete’s choice, build throughout

3 Round Monday!

3 Rounds for Time of:
20/14 Calorie Row
20 Push-ups
30 Air Squats

Endurance WOD (7:45am)

Partner WOD:
1 Mile Partner Run
80 Slam Balls (30/20)
80 Box Jumps (24/20)
1 Mile Partner Run

Community WOD (10:00am)

Partner WOD:
15 Minute:
800 Meter Partner Run Buy-in
Then AMRAP of:
20 Sumo Deadlift High Pull
20 Box Jumps
20 Push-ups
*Other than run, 1 partner working at a time.

Back Squat

Back Squat 5×3
*Up to 85%, build throughout

Snatching Fran

21-15-9 of:
Power Snatch (75/65)
Pull-ups

Rx+ (95/75)

Rest & Practice RMUs

15 Minutes:
Rest & Practice Ring Muslce-ups/gymnastics movements

Grind & Rest

4 Rounds for Reps
Minute 1 – 15 Deadlifts (135/95)
Minute 2 – 10 Bar Facing Burpees
Minute 3 – 5 Ring Muscle-ups
*Sub RMU for 5 Ring rows, 5 Ring dips (assisted or kipping)
*Goal is to Sprint and rest remaining of minute. If unable to achieve 10+ seconds of rest, cut reps back the next round.

120 Reps possible (Ring rows + Ring Dips = 5 reps)

Strict Press 5×3

Strict Press:
#1: 3 reps @ 70% of Strict Press 1RM
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 3 reps @ 90%
*If strict press 1RM is unknown, get heavy!
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