warmup
core - Tabata
deficit-hip taps 45 lbs plate
Snatch
3-3-2-2-2
65-68-70-70-70%
WOD
Level 1
12 min amrap
3 wall facing Hspu
6 hang power cleans 185/125
9 Toes to bar
level 2
12 min amrap
3 strict Hspu / db press 35/25
6 Hang power cleans 135/95
9 toes to bar / knee raises
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
