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
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
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7 boxjump over 24/20 Level 2 AMRAP
