Core - Tabata
Hollow holds
Technique/
3x3
Snatch balance + oh squat
STRENGTH
15 min 1 RM SNATCH
WOD -
AMRAP 15:
5 Bar Muscle-ups/ band
10 oh squats135/95
15 Wallballs 20 / 14 lb
Level 2
Amrap 15
10 ctb pull-ups/ band
10 oh squats / front squats 95/65
15 wall balls 14/10
Goal
5 + rds
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
