Warmup
STRENGTH
Halting clean (below knee)+ clean
2+1 @60
2+1 @60
1+1@65
1+1@65
1+1@70
Not touch n go
Pause split jerk + split jerk
2+ 1 @60
2+ 1 @60
2+ 1 @65
2+ 1 @70
1+1 @70
1+1 @70
WOD
9-7-5-3
Strict HSPU
Hang squat cleans 185/125
Lateral burpee over bar
100 m medball run 20/14
Level 2
9-7-5-3
Kip HSPU / dB press
Hang squat cleans 155/105
Lateral burpee
100 m run
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
