Warmup
Hang clean + clean + jerk
2+1+1@70
2+1+1@70
1+1+1@75
1+1+1@75
1+1+1@80-82
1+1+1@85
Clean pulls
1 floor + 2 just below knee
1/2 3@100%
3/43 @100+
WOD
5 min amrap
10/7 cal assault
3-6-9-12etc
Toes to bar /knee raise
Rest 1:30
5 Min amrap
10/7 cal row
3-6-9-12etc..,
Lateral burpees over rower
Rest 1:30
5 min amrap
10/7 cal assault / row
3-6-9-12.etc
CTB PULL-UPS /band
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
