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 tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%
HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu
