Warmup
Core - Tabata
Bar glute bridges
STRENGTH
POWER CLEANS
Pre-workout:On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean–
Rest :45-1:30 between sets.
WOD
RX
AMRAP 12:
1-2-3-4… etc.Wall walks
Power cleans (125/185 lb)
LEVEL 2
AMRAP 12:
1-2-3-4… etc.Wall walks
Power cleans (95/135 lb)
Level3
AMRAP 12:
1-2-3-4… etc.Inchworm + push-ups
Power cleans (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
