STRENGTH
Clean and jerk
work to 80%-85% for 1 rep
EMOM 3
1 clean and jerk @70%
WOD
2 min amrap
25 double unders /singles
5 ddbl db power cleans
5 ctb pull-ups /pull-ups / band
rest :30
25 double unders
5 ddbl db thrusters
5 ctb / pull-ups /band
rest :30
Level 1 - 4rds 50/35
Level 2 -3 rds 35/25
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
