Warmup
WOD
On a 34:00 min clock
EMOM 18
even-minutes | Max calorie row
odd -minutes max burpees
Score is total reps
AT 22:00
Every 2:00 for 6 sets:
1 clean–
Begin your first lift around 70% of your best lift.– Increase loading across as many sets as possible.– The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
