STRETCH DAY
OR
SQUAT
All Percentages Based Off 1RM Back Squat:
1 Set of 1 @ 70%
1 Set of 1 @ 78%
4 Sets of 3 @ 83%
1 Set of 3+ @ 83%
RECOVERY WOD 20 min
1 min max box step overs
1 min max abmat sit-ups
1 min max kb Sdhp
1 min max 1 db oh squat / front squat
1 min rest
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
