Warmup
Strength
EMOM 10
4 Front squats 75%FS
5 back squats 75%FS
WOD
RX
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row
INTERMEDIATE
EMOM 20:
Even minutes: 3 power cleans (105/155 lb)
Odd minutes: Max calorie row
BEGINNER
EMOM 20:
Even minutes: 2 power cleans (55/75 lb)
Odd minutes: 8 calorie row
SKILL WORK
Rest, stretch, recover!
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7Â boxjump over 24/20 Level 2 AMRAP
