Warmup
Strength
Snatch from above knee
3@50
3 @50
3@55
2@60
2@65
High hang snatch +hang snatch
.02 sec pause in catch on each
3+1 @50
3+1 @50
2+1 @55
2+1 @60
2+1 @65
WOD
EMOM 20 min
1.16 Wallballs
2. 12 Push-ups
3.1 rd DT 155/105
4. Rest
LEVEL 2
EMOM 20
14 wall balls
10 push-ups
1 rd DT 135/95
Rest
DT - 12 deadlifts
9 hang cleans
6 shoulder to oh
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
