warmup
tabata core
STRENGTH
EMOM 8
1 power clean
1 hang squat clean
1 split jerk @65%
WOD
In a 20 min running clock
0:00-2:00
max ttb / unbroken if you you can !
@ 2:00 complete
2000m row
or 2000k run
With remaining time
1 Rm Clean n jerk
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
