Warmup
Strength
every 2:30x7
2 hang power snatch
2 hang squat snatch
Unbroken sets
WOD
RX
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
INTERMEDIATE
AMRAP 10:
12 box jumps (20/24 in)
1 rope climb
BEGINNER
AMRAP 10:
12 box jumps (16/20 in)
3 pull-to-stands
SKILL WORK
X5 sets / bar
3 toes to rings
2 ring muscle ups
1 ring dip
Post-workout:3 sets:
:30 V-ups–
Rest 1:00
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
