Warmup
Strength
Snatch + oh squat
2+2 @70
2+2@75
1+2@75
1+2@80
1+2@82
1+2@82+
Singles / based off 1 rm hang snatch
WOD
EMOM 24 minutes of:
Min 1: 10 Burpees
Min 2: row cal 1512 /cal bike 12/10
Min 3: 40 Double-unders
Min 4: 10 single dB thrusters 50/35
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
