Search

Monday 04052021

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

179 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off