WARMUP
Strength every 2 min
Back squats
8@62
8@67
6@76
6@81
Front squats every 2 min
5@70
5@75
5@80
5@80
WOD
Emom
20 min
12/10 cal row
10/8 bike
1 rd Cindy
1 rd Cindy
Cindy
5 strict pull-ups : band
10 push-ups / box if needed
15 air squats
WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers
Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l
Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders
