Warmup / stretch
Technique
Front squat tempo 3 sets 5 reps
:05 down :02 hole , fast concentric
Cleans
Not touch n go
2@ 75
2@ 75
2@ 80
2@ 85
2@ 88
Clean pulls
3x 105
3x105
3x105
3x105+
Wod
20 min Amrap
15 ctb
15/12 cal ski / row
15 shoulder to oh 135/95
GOAL 6 + rds
Subs
Assault 11/8
Level # 2
20 min Amrap
15 pull-ups / assistance if needed
15/12 cal
15 shoulder to oh 95/65
Subs
Assault 11/8
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%
HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu
