Warmup
A. AMRAP in 2 minutes:
Squat Snatches @ 80%
B.EMOM (10 rounds):
1 Hang Squat Clean and Jerk @ 65-75%
*speed/ technique focus
C.Overhead squat from the floor:
Work to a strong set of 5 reps w/ good form/control, not a 5RM
WOD
Snatch "Holleyman"
30 Rounds for Time:
5 Wall Ball Shots @ 20/14 lbs
1 Wall Walk
1 Squat Snatch @ 135/95 lbs
Time Cap: 15 minutes
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
