In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight
Fitness: Push-press – 5 sets of 3 increasing in weight – work past WOD weight

Part 2 – Conditioning: “Payday”

Performance: 2 min AMRAP of

  • 10 Box jump (20/24″)
  • 10 Power Snatch (115/75 lb)
  • 10 Pull-up

…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off

…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off

Score is total rounds and reps.

Fitness: 2 min AMRAP of

  • 10 Box jump or step-up
  • 10 Push-press @5-6 RPE
  • 10 Ring Row or Pull-up progression

…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off

…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off

Score is total rounds and reps.