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 CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m
STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k
WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10
