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 SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
