Monday 04122021
Warmup
Core -
4 rds
10 birddogs
30 sec side plank
Power clean + clean + jerk
2+1+1@70
2+1+1@70
1+1+1@75
1+1+1@75
1+1+1@85
1+1+1@85
WOD
20 -15-10-15-20
Wallballs
Floor press 50/35
Ab mat sit-ups / ghd
Buy out - 35 burpees to target
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See AllWARMUP 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