tuesday 06142022
warmup
strength
every 4 min x16:00
9 deadlifts @68%
5 seated box jumps
EVERY 2 min x8
snatch balance + Oh squat
1x3+3@55%
3x3+3@62% of snatch
HWPO metcon
20-15-10
thrusters 95/65
burpee ctb pull-ups
warmup
strength
every 4 min x16:00
9 deadlifts @68%
5 seated box jumps
EVERY 2 min x8
snatch balance + Oh squat
1x3+3@55%
3x3+3@62% of snatch
HWPO metcon
20-15-10
thrusters 95/65
burpee ctb pull-ups
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