Warmup
Back squats
10 min work to a heavy
10 barbell
5 @ first jump
3 @second jump
2 @third jump
1 @fourth jump
Continue until you hit a heavy
WOD
(On the 0:00]
9-6-3:
Power Snatches 135 / 95 lb
Burpee Box Jump Overs (30"/24")
[On the 10:00]
12-9-6:
Power Snatches 95 / 65 lb
Box Jump Overs (24"/20")
[On the 20:00]:
15-12-9:
Power Snatches 75 / 55 lb
Bar-Facing Burpees
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
