Friday 04302021
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
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WARMUP STRENGTH Shoulder Press Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85% Set 4 – 6 reps @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.
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WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85 Set 4 – 6 reps @ 90% Rest as needed *% based off
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