STRENGTH
1x Squat Snatch + Overhead Squat @ Max Load
*Build to a tough complex for the day.
Back Squat 3 sets of Max reps @ 87%
Rest as needed
*AMRAP (-1)
* rest as needed to full recovery
**Stop 1 rep before failure.
WOD
3 Rounds For Max Reps:
1 min: Wall Walks
1 min: Bike Calories/ Row
1 min: line facing burpees
1 min: double unders
1 min: Burpee bar muscle up / touch bar
Rest 1 min
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
