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 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 7Â boxjump over 24/20 Level 2 AMRAP
