WOD

20 minute running clock for parts A and B. Use the time however you want to establish a top load for both movements

A. Hang Squat Snatch – Work to heavy single

B. Hang Squat Clean – Work to heavy single

C. AMRAP 7 min
Reps 3-6-9-12-15 etc…

OHS (95/65, ADV 135/95)
Bar-Facing Burpee

Rest 7 min

D. AMRAP 7 min
Reps 3-6-9-12-15 etc…

Power Cleans (95/65, ADV 135/95)
Kipping HSPU

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STRONG PROGRAM

A. Bench Press – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

“Stop” Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. 3 Rounds (Rest 1-2 min after each round)

9 Burpees
12 Ring Rows
15 Toes to bar or Hanging knee raises

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