WARMUP
STRENGTH
Snatch
2reps@65%
2reps@75%
2 reps@ 82%
2 reps@ 85%
1 rep@ 90%
1 rep @ 92%
WOD
For Time:
15 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
4 Rope Climbs
Bike 25/20 calories
12 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
3 Rope Climbs
Bike 25/20 calories
9 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
2 Rope Climbs Bike 25/20 calories 6 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
1 Rope Climb Bike 25/20 calories
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
