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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See AllWARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4
1330
WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly
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WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo
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