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 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
