Warmup
Strength
Emom 10
1 BACK SQUAT
90~95%
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 4 Reps
4-6 Reps: Accumulate 6 Reps
7+ Reps: Accumulate 8 Reps
WOD
AMRAP 20
MAX meter row / bike
Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
15 Box Jump Overs (24"/20")
Level 2
5 burpee pull-ups/ 10 dB bent over rows
10 hang power snatch 75/55
15 box jump over 24/20
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
