Meet The Family
Getting Started
Strength:
A. Snatch 4×2
B. Snatch Grip DL 3×3
C. Snatch Balance 4×3
WOD:
For time:
20 Deadlifts 115/85
20 Hang cleans
20 Push press
20 Back squat
**Every time you drop the bar, run 200m
Strength:
A1. Weighted pullup 3.3
A2. 8-9 Strict C2B pullups
A3. 12 Ring rows
x4
WOD:
AMRAP 2
10 Russian KBS 70/53
8 Burpee
6 T2B
Rest 2 mins, x4
Strength:
A. Build to 3RM Deadlift
B1. Deadlift x3 @ 90% of A
B2. 5 Strict + 3 Kipping HSPU
x4
WOD:
21-15-9
Thrusters 95/65
Burpees
WOD
4 rounds for time:
16 front rack lunges 115/75
6 shoulder to OH
30 abmat situps
**if you drop the bar during the S2OH, perform 2 deadlifts before starting again
