WARMUP
STRENGTH
Pause Clean and Jerk
Set 1 – 1 rep @ 80%
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 82%
Set 4 – 1 rep @ 82%
Set 5 – 1 rep @ 84%
Set 6 – 1 rep @ 84%
Rest as needed
*1 sec pause at knee + 1 sec pause in dip before jerk
THRUSTERS
Every 30 seconds, for 4:30 (9 sets):
start @50% increase every 3 reps
1 Barbell Thruster
WOD
AMRAP 15 minutes:
10 Burpees to Target
Row 15 calories
20 Wall Ball Shots @ 20/14
****XTRA 40 kipping Hspu for time …4 min cap!
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
