Barbell WOD:

1.) Power Snatch Work to 75% of your 1RM Snatch for 1x1. Then decrease weight by #5 for Drop Sets 2x1.

2.) Box Squats 4x5 Work at 60% of your 1RM Back Squat using a three (3) second eccentric tempo onto the top of the box, then explode up.

3.) Deadlift Work to 90% of your 1RM Deadlift, then decrease by #30 for Drop Set 1 x Max Effort Reps.


1.) Super Set 2x 10 DB upright rows, 10 DB strict press

2.) Single leg KB Deadlifts 2x10 per side

3.) 2x5 Hollow to arch transition rolls


KB "Fun" down and back bottoms up OH KB Carry, Barbell with banded KB on each side (LIGHT!) OH Carry, 5 per arm seated bottoms up KB press

*Cycle through 2x