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 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'
