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 CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m
STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k
WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10
