Warmup
Strength
EMOM 10
1 snatch high pull
1 snatch power or squat
WOD
RX
AMRAP 18 min
3-6-9-12-15… etc.
Handstand push-ups
Power snatch 75/115
Calorie row
INTERMEDIATE
AMRAP 18
:2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Power snatch 95/65
Calorie row
BEGINNER
AMRAP 18
3-6-9-12-15… etc.
Pike push-ups
Power snatch 55/75
Calorie row
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
