strength
front squats
EMOM 2 x6 min
3x8 @ 70%
..right into
EMOM 3
pause front squats
3x3 63%
every 2:00 x8:00
clean + front squat + jerk
4x1 +2+1@73%
HWPO
400 row med
400 row faster
1:00 rest
500 row med
300 row faster
1:00 rest
600row
200 row
rest 1:00
700 row
100 row
as the distance gets shorter go faster !
HWPO CLASSIC
2/2/2/3/ 1:00 min rest
14/10 cal ass
8 burpee bjo
max clean n jerk 135 /95
choose a weight for small sets touch n go !
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
