Warmup
Core - Tabata
Plank rows
Scissors
Strength
EMOM 10
1 Squat snatch build to 70-75% then start Emom
WOD
RX
AMRAP 12:
6 strict HSPU
36 double-unders
6 squat snatch (95/135 lb)
Level 2
AMRAP 12:
6 kipping HSPU
36 double-under attempts
6 squat snatch 75/115 lb)
Level 3
AMRAP 12:
6 box HSPU
48 single-unders
6 squat snatch/ power if needed (65/95 lb)
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
