warmup
STRENGTH
EVERY 3minx12:00
10 back squats 60%
EVERY 3:00 x12:00
4 power cleans 60%
3 power cleans 67%
2 power cleans 73%
1 power clean 78%
HWPO WOD
4rds
200 m run
1 rope climb
10 hang power cleans 135/95
1 rope climb
HWP0 CLASSIC
50-40-30-20-10
GHD Sit Up
Wall Ball 20/14
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
