Warmup
STRENGTH
Snatch from blocks (just below knee)
3 @65
3@65
3@70
3@70
3@70
3@75
Snatch pulls from a 2 “ deficit
3@90%
3@90
3@95
3@95
WOD
15 min AMRAP
15 ctb pull-ups
8 power snatch 135/95
30 double unders /45 singles
LEVEL 2
15 min AMRAP
10 pull-ups
8 power snatch 95/65
30 double unders /45 singles
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
