Warmup
Gymnastics
Strict HSPU
15-10-5
Or
10-5-5 strict / 15-10-5 kip
Unbroken sets
Rest 2:30
Repeat
STRENGTH
Power Snatch ( unbroken )
10 reps@ 65
8 reps @ 70
6 reps @ 75
4 reps @80
2 reps @85
WOD
3 rds
400 m run
25 ft front rack lunge 2 kB or dB 53/35
7 ring muscle ups
25 ft oh lunge 2 kB or dB 53/35
Level 2
3rds
300 m run
25 ft walking lunge
6 ring rows 6 dips
25 walking lunge
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
