Renatus Athletics

STR: WEEK 9 Deadlifts WOD: “UNCLE FESTER” EMOM 2: 9 Hang Power Snatch (75/55) EMOM 2: 7 Hang Power Snatch (95/65) EMOM 2: 5 Hang Power Snatch (115/80) EMOM 2: 5 Hang Power Clean & Jerks (115/80) EMOM 2: 7 Hang Power Clean & Jerks (95/65) EMOM 2: 9 Hang Power Clean & Jerks (75/55)

STR: WEEK 9 Back Squats WOD: “GOMEZ ADDAMS” For Time: 100 Wall Balls (20/14)(10/9’) 200 DUs 20 Ring Muscle-ups

STR: WEEK 9 Clean and Jerk WOD: “WEDNESDAY ADDAMS” 2 Sets: 2-4-6-8-10 Deadlifts (225/155) 1-2-3-4-5 Wall Walks ⁃ REST 2:00 between sets.

STR: WEEK 9 Snatch WOD: “COUSIN ITT” Every 5min for 2 Sets: 2 Rounds: 7 Burpee Box Jump Overs (24/20) 10 OHS (135/95)

STR: WEEK 9 Front Squats WOD: “MORTICIA ADDAMS” For Time: Every 10min for 2 sets: 400m Run 30/24 Cal AB 400m Run

PARTNER WOD: For Time: 30 Strict Pull-ups 50 Clean and Jerks (135/95) 70 Sit-ups 90 KBS (53/35) ⁃ Every 2min, perform 10 Burpees each. ⁃ Split reps as needed. One partner works at a time, except for the burpees.

STR: WEEK 8 Front Squats WOD: “I’LL NEVER LET GO” For Time: 1000m Run 75 Thrusters (45/35) 25 Burpee Box Jump Overs (30/24)

WOD: “YOU JUMP, I JUMP” 3 Sets: 15/12 Cal AB 20 Wall Balls (20/14) (10’/9’) 15/12 Cal AB 20 Wall Balls 15/12 Cal AB ⁃ REST 1:1 MINI PUMP FINISHER

WOD: “JACK AND ROSE” 5 Sets: 21/16 Cal Row 15 CTB Pull-ups 9 Strict HSPU ⁃ REST 1:1 MINI PUMP FINISHER

STR: WEEK 8 Back Squats WOD: “TITANIC” 40 DBL DB Snatch (50/35) 120 DUs 20 Devil Press 120 DUs 10 Devil Thrusters