Warmup
Strength
Every 2 min x12
Deadlifts
15 @45
10@55
8@64
6@70
2x5@76
Wod HWPO
4 rds for time
6 power snatches @67 % of 1 rm power snatch
15 lateral burpees over bar
100 double unders
accessory x3
10 banded ctb pull-ups
12skull crushers
:30 bear hug dball
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%
HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu
