Monday 07/04/22


“4th of July Wod”

Teams of Two

7 Rounds

4 Power Clean and Jerks 205/145

20 Synchro Burpees

22 Calorie Skierg

– Reps split 50/50 besides synchro burpees


5×5 Strict Curls

3x8ea Dumbbell Bench Press

3×8 Wide Grip Banded Strict Pull Ups

3×8 Pendlay Rows  

4×20 See-saw Ring Planks


10 Rounds 

20 Calorie Skierg

10 Ring Push-ups

1 Legless Rope Climb

Weightlifting: Snatch

A. Snatch Deadlifts to Power Snatch Complex

2 Snatch Deadlifts to Mid Thigh + 1 Power Snatch

– 20’ to build to a heavy

– keep form intact

B. 9’ EMOM Hang Power Snatch Wave

1,4,7: 3×60

2,5,8: 2×70

3,6,9: 1×80

– keep form throughout Emom

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