Warmup
A.Squat Clean and Jerk
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 82%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 87%
Set 5 – 1 rep @ 90%
B.Front Squat (22X1 tempo)
2 sets of Max reps @ 70%
WOD
4 sets:
3 minutes
10 Thrusters @ 95/65lbs
8 bar facing burpees
6 Hang Power Snatch @ 95/65lbs
amrap Wall Balls in remaining time
--rest 2:00
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
