Warmup
Strength
15 min find a 1RM Split jerk
WOD
4 rds
10 devil press 50/35’s
20 /16 cal row
60 double unders / 40 heavy rope
Level 2
4rds
10 1 arm devil press 50/35
15/10 cal row
40 double unders / 60 singles
Assault / 18/13
Level 2 -12/8
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
