Warmup
Strength
3Alt Sets-
A.Bench Press
5@70
5@80
max set at 90
Based off last weeks 3 RM
B.Max strict false grip lean away pull-ups/ strict pull-ups / band
WOD
1 Mile Repeatability Test
2 Rounds for Time:
Rest 1 minute between each round
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
