Explosive Strength
Strength
Snatch Complex (12 Rounds Every 45sec )
Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch
WOD
“Trixter”
3min AMRAP
9 Thrusters (95,65)
9 Pull Ups
1min Rest
3min AMRAP
6 Cleans (115, 75)
6 C2B
1min Rest
3min AMRAP
3 Snatches (135, 95)
3 Bar Muscle Up
**Score total reps for each AMRAP
9 Thrusters (95,65)
9 Pull Ups
1min Rest
3min AMRAP
6 Cleans (115, 75)
6 C2B
1min Rest
3min AMRAP
3 Snatches (135, 95)
3 Bar Muscle Up
**Score total reps for each AMRAP
Special Strength
Hex DB Holds
4 x 1min
**Grip the top of the DB
4 x 1min
**Grip the top of the DB
Abs/Core
4 x 30sec. Flutter Kicks
http://conjugatefitness.wistia.com/medias/32bel9z8l7
http://conjugatefitness.wistia.com/medias/32bel9z8l7
Finisher/Recovery
3×30 Reverse Hyper