Warmup
Strength
BACK SQUATS
5@62
5@67
5@71
5@76
FRONT SQUATS
5@60
5@65
5@65
5@65
Wod
Run 200 m before each set
30-20-10
Db bench press 50/35
Boxjumpover 30/24
-Or -rowing conditioning
1000m
800m
600m
400m
200m
Rest 1/2 the time it takes to row.
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
