Warmup
Core -
Tabata Russian twists
Plate sit-up get up
Strength - @70-80%
Emom 7 min
2 squat cleans
Emom 7 min
2 split jerks 70- 80%
WOD
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb
)– Use a single DB.
Intermediate
115/75
20/15 db Single leg box step ups
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
