Strength

Snatch High Pull + Power Snatch + Hang Snatch
5 sets of 1 across
Start at 70% of 1RM
Target a 5-10lb increase each week

WOD

12min AMRAP
10 Toes to Bar
10 Front Squats 95*/65*
*add 20lbs to your bar after every 2 rounds for GUYS
*add 10lbs to your bar after every 2 rounds for GIRLS
Please be considerate of your plate math. Use the plates efficiently so that everyone has enough weight to increase their bars.
Example WOD
12min AMRAP
10 Toes to Bar
10 Front Squats 95/65
10 Toes to Bar
10 Front Squats 95/65
10 Toes to Bar
10 Front Squats 115/75
10 Toes to Bar
10 Front Squats 115/75
10 Toes to Bar
10 Front Squats 135/85
10 Toes to Bar
10 Front Squats 135/85
etc..

Comp HW

BPS Day 27
- Shoulder Tap Push-Ups: 10 Reps, 2 Sets, 1 Minute Rest - Shoulder Tap Push-Ups
- 1 Arm Farmer's Carry: 60 Meters, 4 Sets Each Arm, 1 Minute 30 second Rest Between Arms, 130% of last week's weight
- Upper Extremity Nerve Floss: 2 Sets, 10 Reps, 1 Minute Rest


***********BRING YOUR TALL SOCKS***********
Death By Rope Climb
With a continuously running clock:
Perform one rope climb the first minute
Two Rope Climbs the second
Three Rope Climbs the third
Etc, till reps cannot be completed in a minute

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