Warmup
Core strength
Tabata 20sec heels to heaven
10 sec plank
STRENGTH
Halting clean below knee)+ clean
2+2 @65
2+2 @65
1+1@70
1+1@75
1+1@75
Not touch n go
Pause split jerk + split jerk
2+ 1 @70
2+ 1 @70
2+ 1 @75
2+ 1 @75
1+1 @80
1+1 @80
"Front Burner"
For Time:
20 Front Squats 135 / 95 lb
20 Lateral Barbell Burpees
20 Push Presses 135 / 95 lb
20 Lateral Barbell Burpees
20 Thrusters 135 / 95 lb
Level 2
95/65
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
