Warmup
Core -
Tabata plank up downs
Jerk balance
3 sets x5 reps
Hang Clean + split jerk (above knee )
;02 sec in catch
2+2 70
2+2 75
2+2 75
1+1 80
1+1 85
Wod
17.5
10 rds for time
9 thrusters 95/65
35 double unders
Level 2
10 rds
9 thrusters 65/45
35 singles
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
