MON WOD Recording: Here


Free Woman
3 Rounds
15 Power Snatch (75/55)
30 Dumbbell Thrusters

Rest 5 Minutes

3 Rounds
15 Hang Power Clean (75/55)
10 Bar Facing Burpees

Post Two Times to Comments.


WOD Guidance & Goals:
With a barbell (or db) complete 15 snatches at a weight that you can cycle for at least 10 reps in a row before having to take a rest. For the thrusters, grab one dumbbell and hold it by the ends cycling through at least 15 reps before taking a break. After 3 rounds you’ll take a five minute rest before the next workout so push your pace and do big sets! For the second workout, do at least 10 of the 15 hang cleans unbroken. Face the bar on the burpees and jump over with two feet. You do not have to open your hips. Pace the first two rounds of burpees to catch your breath for the hang cleans and the last round go as fast as possible! Target 7 minutes for the first workout and 5 minutes for the second workout. 


1) Back Squat: 3 sets x 3 reps within 90% of 3 RM

2) Split jerk: 3 sets x 3 reps within 90% of 3 RM

3) Bench press: 3 sets x 3 reps within 90% of 3 RM