Strength EMOM
8 sets
1 snatch balance
1 oh squat
Build in weight
Pre-workout:6:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches+ 1 oh squat
WOD
RX
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
SCORE:Â
TOTAL TIME
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
SCORE:Â
TOTAL TIME
BEGINNER
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
Substitute bike , row, ski
Front squats , goblet squats
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
