Warmup
Core -
Tabata
Vtucks
Wipers
HANG SNATCH + SNATCH
2+2@70
2+1@70
2+1@75
1+1@75
1+1@82
1+1@85
Snatch pulls 1 floor + 2 below knee
1/2 3 @ 100%
3/4 3 @ 100* %
Wod
4 rds
Run 200 m
10 sand bag cleans 150/100
100 ft ddble front rack walking lunges 50/35
Xtra
20 rope climbs every 5 reps do 1 leg less
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
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
