NEWS

THU WOD Recording: Seek Bromance
THU KIDS Recording: Here

WOD

“Soggy Dollar”
5 Rounds of AMRAP 3:
10 Dumbbell Snatch
8 Lateral Hops
6 Sit to Stands
Rest 3 Minutes Between Rounds

WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total snatches (5 per side), alternating arms. The lateral hops are over your dumbbell. Over is 1 rep, back is rep 2 and so forth. Scaling for sit to stands is burpees. Push the intervals there’s a built in rest. Suggested weight for dumbbell is 50/35. Barbell snatches 115/75. Target 3 rounds per AMRAP 3. 

httpv://www.youtube.com/watch?v=hk74RHgsduU

Post Rounds to Comments.

ENDURANCE

6-8 miles

BARBELL CLUB

Burgener Strength

1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (Increase the weight each round so the 10th set is hard, but doable)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (Increase the weight each round so the 10th set is hard, but doable)

3) Front squat: Work up to a 5 RM
*For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.