MONDAY 07242023

Warmup

Tabata

Hollow rocks

Strength

Emom 2

Front squats (bottom up)

3-3-3-3@65-75%

Emom 5

3 Push jerks @75-80% jerk

WOD

AMRAP 12

:12 deadlifts (145/205 lb)

9 hang power cleans

6 push jerks

Level 2

AMRAP 12

:12 deadlift (105/155 lb)

9 hang power clean

6 push jerks

Level 3

AMRAP 12

:12 deadlift (65/95 lb)

9 hang power clean

6 push jerk

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Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

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

Thursday 12072023

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