warmup
STRENGTH
every 3 min x12:00
4 deadlifts @72%
5 seated box jumps
EVERY 2 min x8
snatch balance + Oh squat
1x3+3@62%
3x3+2@70%of snatch
HWPO
2/2/2/1:00 rest
2 rope climbs
15/12 bike
in remaining time max thrusters 95/75
ACCESSORIES x3
10 weighted ghd back ext
15 hamstring slide (rower)
:30 side plank (each)
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
