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 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
