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
Warmup Core Scissors Partner plank taps Strength Snatch For load 4 reps x 1 set @ 50/60% 3 reps x 2 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 4 sets at 90%+ WOD Rx Every 2 min x6 rds 10 shuttle
WARMUP Strength For load: Front squat 3-3-3-3-3+ – Find a heavy set of 3 front squats for the day.– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to
Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time –
