Warmup
Skills
On a 10 min clock
10 rope climbs
300 crossovers singles
Break up however you wish.
WOD
RX
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
SCORE:
LOAD
Level 2
Same as Rx’d
Level 3
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Use an empty barbell or PVC as needed.
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
