Warmup
Plank 3 min
Strength
Split jerk waves
5-3-1
60/65/70
65/70/75
70/75/80
75/80/85
Wod
Amrap 8
8 cleans 175/125
10 bar facing burpees
Rest 4
Amrap 8
8 shoulder to oh 175/125
10 bmu / shoot threws / ctb
155/105
135/95
Warmup TABATA PLANK BACK SUPPORT Test Find 1 RM BENCHPRESS WOD 3 rds goal ( 6:30-7:30) per rd Every 10 min 50 Ab mat sit-ups 30/22 cal ass 50 wall balls 20/14 Level 2 35 ab mat sit-ups 20/15 cal ass
Warmup X2 1 min bike /run 5 inch worm 10 kB swings 5 btn push press 5 btn push jerk 5 oh squats 1:00 shoulder distr 1:00 couch stretch Strength 5 sets x 3 reps Snatch balance( bar) 1 above parallel
Stretch 25 min Core - Tabata Hollow holds Active recovery EMOM 20 minutes of: Min 1: 12/10 Calorie Row Min 2: 40 double unders Min 3: 10 -15 V-ups Min 4: 15 weighted glute bridges Min 5: 10 each dB kn
