WARMUP
core - tabata
side planks
STRENGTH
1 Pause Back Squat
*2 sec pause in bottom
*Build to a strong single for the day with good form/speed - not a 1RM
WOD
For Time:
21 Clean and Jerks @ 135/95 lbs
6 Shuttle Runs
9 CTB pull-ups
6 Shuttle Runs
15 Clean and Jerks @ 135/95 lbs
6 Shuttle Runs
15 Bar Muscle-Ups
6 Shuttle Runs
9 Clean and Jerks @ 135/95 lbs
6 Shuttle Runs
21 CTB pull-ups
6 Shuttle Runs
Time Cap: 16 minutes
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
