WOD

PART AEvery 2:00 for 12:00Power Snatch + Hang Squat Snatch + 2 Overhead Squats% start @ 60% of Snatch, increase…

PART APush PressEvery 2:30 for 10:00Set 1: 10 reps @ 60%Set 2: 10 reps @ 60%Set 3: 10 reps @…

PART AFront SquatTake 10:00 to Establish 5RM Front SquatR: 2:00Every 2:00 x 2 Sets 5 Reps @ 90% of 5RM PART…

PART Awod“Hope” 3 rounds, 1 min per station, for max reps of:Burpee Power Snatch, 35/25 kgBox Jump, 60/50 cmThruster, 35/25…

PART AStrength: Back Squat10 @ 60%, 10 @ 65%, 8 @ 70%, 6 @ 75%, 4 @ 80% PART Bwod“Fitz…

PART AStrengthDeadlift 5-5-5-5-5, Bench Press 5-5-5-5-5using heaviest weight per setRest 2 mins Alternate movements for 5 sets of each, resting…

PART Awod“Maclear’s Beacon”5 rounds for time of:Run, 400 m30/20 Wall Balls, 9/6 kg20/15 Toes-to-bars Goal: 18-25 minsTime cap: 30 mins…

PART ABarbell ConditioningEvery 3 mins for 15 mins:5 Hang Power Snatches + 5 Overhead Squats + 5 Power Snatches PART…

PART AEvery 3 mins for 9 mins:10 Back Squats, pick load60-70% 1RM PART B“Home Alone”Every 4 mins.4 rounds, each round…

PART ABench Press : 10 @ 65%, 8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 90%*Set 1:…