Warmup
3x3 deadlift
80-84%
WOD
On a 36 minute clock:
0:00-8:00 mins
21-15-9
OH squats 95/65
Kipping HSPU*
*scaled - dual db push press
12:00-18:00 mins
15-12-9
Row cal
Power clean and jerk 135/95
24:00-36:00 mins
9-7-5
Power clean 155/105
Burpee box jump overs
Have an AMAZING Friday:)
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
