Warmup
tabata -
single leg vups
bird dogs
Strength
Power clean + squat clean + power jerk
Every 90 sec
7(1+1+1)@70%
WOD
5 rds
1 rope climb
6 bar muscle
1 rope climb
12 power snatches 95/75
Try to keep steady rounds , pick a weight you can do unbroken.
Rope climbs - lay to stand
Bmu - box / band / ctb pull-ups
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
