Warmup
CORE x2
10 heels to heaven
10 scissors
10 sit-ups
10 mountain climbers
Strength
Oh squats
5-5-5-5-5
Build
Heavy Snatch pulls
2-2-2-2-2
Drop after each rep
WOD
10 rds for time
35 double unders
3 wall walks
*Scaled wall walks / inch worms
*50 singles
Xtra - 50 ghd sit-ups
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
