Strength
Power clean + clean + jerk
2+1+1@65
2+1+1@65
2+1+1@70
2+1+1@70
Based off pc + jerk / not tng
Clean Pulls
Set 1/2 3@ 100%
Set 3/4 3@ 105%
Wod
20 min emom
15/10 cal row / ski same / bike erg 18/15
15 box jump over
3 power snatch
3/2 rope climbs / 8 strict pull-ups
Start @65% add weight each rd
Core / 5 min hollow hold
Every time you break
15 Russian twists
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
