Friyahhhh 04082022
Warmup
Tabata
weighted bar banded glute bridges
Banded walks
Strength
Power clean + power jerk
6x(2+2)build to 75%
HWPO
For Time:
30-25-20 Burpee Box Jump Over 24/20
5-5-5 Power cleans 245/155 or (73%)
Warmup
Tabata
weighted bar banded glute bridges
Banded walks
Strength
Power clean + power jerk
6x(2+2)build to 75%
HWPO
For Time:
30-25-20 Burpee Box Jump Over 24/20
5-5-5 Power cleans 245/155 or (73%)
warmup STRENGTH EMOM 10 min 1. deadlifts (building) 2. 5 high box jumps HWPO WOD AMRAP 4 18/14 Cal Row 18 Toes To Bar 18 Burpee To Bar ---- Rest 2:00 ---- AMRAP 4 15/12 Cal Row 15 Toes To Bar 15 Burpe
stretch day ! or lift of your choice. Optional Active Recovery Hwpo 3x1000 m run rest 3:00 HWPO classic 2/2/2/3 Minutes / 1 Minute Off 15/12 Cal Row 15 Dumbbell Thrusters 50/35 Max Burpee over the row
WARMUP STRENGTH EMOM 6 2 snatch balance build to your snatch weight EMOM 6 1 squat snatch @83% WOD HWPO 2X 6 Bar Muscle Up 100' Overhead Walking Lunge 50/35 ---- Rest 2:00 ---- 2X 4 Bar Muscle Up 100'