WARMUP
CORE - Tabata
1.leg lifts
2. plank rotations
Strength
https://www.youtube.com/watch?v=R7bsiW84d3c
5 Sets:
3 Moderate Overhead Squats
[After Each Set]:
3-5 Jump Start Bar Muscle-Ups / -OR -DEVIL PRESS
WOD
21-15-9:
Overhead Squats 135 / 95 lb
Chest to Bar Pull-ups
Directly Into...
45 Bar-Facing Burpees
Level 2
21-15-9
Db snatches 50/35
Hang clean n jerks 95/65
Directly Into …
30 bar facing burpees
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
