06.29~07.03 WOD

06.29~07.03 WOD

Mon

A. Stamina Squatting

1:30 x 7 Rounds

2 Front Squats + 4 Back Squats

@69% of 1RM Front Squat

3 RFT

40 cal Row

40 WBS @20/14 lbs

 

Tues

Snatch Balance x 1 x 3 sets

1:30 x 7 Rounds

1 Pause Snatch (3-sec @knee) + 1 Snatch

7 min AMRAP – Ascending Ladder by 2 reps

DB Snatch @50/35 lbs

Burpees

 

Wed

2:00 x 10 Rounds

Hi Hang Clean + Low Hang Clean & Jerk

Clean & Jerk

8 min AMRAP

12 T2B

12 Dbl RKBS @24/16 kg

 

Thurs

Barbell Pendlay Row x 8 x 5 sets

*each rep resets on ground

“JT”

21-15-9

HSPU

Pushups 

Ring Dips

 

Fri

“Five Below”

In 5 minutes:

Buy In: 100 DU

With time remaining AMRAP:

6 Lateral DB Burpees

12 DB Front Squats

-rest 5 min-

In 5 minutes:

Buy In: 100 DU

With time remaining AMRAP:

6 Lateral DB Burpees

9 DB Front Squats

-rest 5 min-

In 5 minutes:

Buy In: 100 DU

With time remaining AMRAP:

6 Lateral DB Burpees

6 DB Front Squats

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