May 16 – May 21, 2022


Monday: WOD:
12 Min: 3×3 Squat Snatch ( 65-75%)
then 3×3 Snatch Grip DL (90%)
rest 2 min then:
21-15-9 Calorie Row (ladies-16-12-9)
9-7-5 -Alt. DB Snatch
at min 10 then:
45 Calorie Row
15 Alt. DB Snatch
for time

Tuesday: WOD:
12 min: 3×3 Power Cleans (65-75%)
3×3 Front Squats (80%- 1RM Clean)
rest 2 min then:
100-75-50 Double Unders
20-15-10 Strict Pull Ups; Strict HSPU
for time

Wednesday: WOD:
2 Cycles of:
15/12 Calorie Ski
12 Double DB Front Squats
9 Burpees over the DB
4 Rounds
rest 5 min between cycles

Thursday: WOD:
5-4-3-2-1
Max Distance Run
Rest 1 min between sets
score is distance

Friday: WOD:
10 min- Practice Snatch PP + Snatch Balance
rest 2 min then:
Teams of 2:
3 Synchro Wall Walks
12 Synchro TTB
Max Power Cleans until 50 are complete
for time

Saturday: WOD:
6 Rounds of:
25/20 Calorie Row
25 Wall Balls
rest 5 min then:
6 Rounds of:
25/20 Calorie Row
rest 1:1 between row
for total time