STRENGTH
Every minute, for 6 minutes (6 sets):
Power Snatch + Hang Squat Snatch @ 65-75%
*speed focus
CLEAN PULLS
Every 15 seconds, for 4 minutes (16 sets):
Clean Pull @ 70%
*% based off 1 RM clean
2 sec pause @knee
WOD
For Time:
Row 30/20 calories
45 Deadlifts @ 135/95 lbs
15 Wall Walk’s
Row bc 30/20 calories
30 Deadlifts @ 225/155 lbs
30 Kipping Handstand Push-Ups
Row 30/20 calories
15 Deadlifts @ 315/205 lbs
15 Wall Facing Handstand Push Up (hspu)S
Time Cap: 13 minutes
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
