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
1 at parallel
1 below parallel
(Foot work )
Emomx8 (increasing )
2 hang power snatch
1 power snatch
Wod
Nate 20 amrap
2 ring mu / bar
4 HSPU
8 kB swings 70/53
Level 2
Amrap 20
4 shoot threws / banded strict pull-ups
8 push-ups
8 kB swings 53/35
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
