Advanced RX: 1 High Hang Squat Snatch + 1 Hang Squat Snatch
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang is hip crease, low hang should be above knee
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High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang is hip crease, low hang should be above knee
As a team of 2 complete for time:
50 Row Calories
60 Box Jump Overs (24″/20″)
70 Power Snatches (75#/55#)
80 Toes-to-bars
70 Power Snatches
60 Box Jump Overs
50 Row Calories
* Split reps; one works, one rests
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 9 mins of:
6 Strict Pull-ups
9 Front Squats (135#/95#)
Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex
2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees
Davidsdottir, Hoerner Win 2018 Wodapalooza
Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load
As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats
The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.
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