STRENGTH
Oh squats
Every 90sec x7:30 min
1x5 55
1x5 64
1x5 55
2x4 67
1x5@55
Snatch
Every 2 min x12 min
2x3 67%
2x3 70%
2x1 74%
WOD
AMRAP 15
15 cal row
20 1arm snatch 50/35
16 oh reverse lunge 50/35
ACCESSORIES
3x
:40 front plank
10/10 land mines 💩
WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers
Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l
Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders
