Warmup
Tabata
Side planks
Strength
Technically emom 6(build by feel )
3+2(0-3)min
2+1(3-6)min
Muscle clean + front squat
Focus on full extension and the pull
Clean complex
Clean pull + clean
2+2 65
2+2 65
1+2 70
1+2 75
1+2 75
1+2 75+
WOD
12:00 Amrap
12 thrusters 115/75
16 oh lunges 115/75
Rest :30 sec after completed rd
Push the pace …you get a rest .. see how it
goes!!
level 2
12:00 min amrap
12 thrusters 75/55
16 front rack lunge 75/55
rest :30
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