Warmup
Strength
Front squat
5-4-3-2-1
Work to a heavy
WOD
RX 12-18 min
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
SCORE:
TOTAL TIME
Level 2
4 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders
SCORE:
TOTAL TIME
Level 3
4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders
SCORE:
TOTAL TIME
SKILL WORK
Post workout:
EMOM 5:
5 strict ring dips– Hold the bottom and top for :01 each.
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
