STRENGTH:
#power snatch complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Set 1: 60%
Set 2: 65%
Sets 3-5: Continue to build
Alternate Clean Complex:
On the 2:00 x 5 Sets:
1 Hang Power Clean
2 Power Cleans
3 Front Squats
WOD:
#bartender
5 Rounds:
12 Deadlifts (115/75lbs) Rx+135/95lbs
9 Overhead Squats
6 Hang Power Snatches
Non Snatch version of #bartender:
5 Rounds:
12 Deadlifts
9 Front Squats
6 Hang Squat Cleans
BeachFit will do:
AMRAP 20
12 KB Deadlifts
9 KB Russian Swings
6 KB Goblet Squats
15/12 Cal Bike
CASHOUT:
#capacity builder
5 Sets, Not for Time:
75 Unbroken Double Unders
40% Unbroken Ring Muscle-ups (Scale down to chest to bar pullups, pullups or ring rows.
