WARMUP
Tabata
Scissors
Heels to heaven
Strength Emomx14
1 squat clean (build )
3-5 ring muscle ups (10 pull-ups )
Wod
AMRAP 20:
8 Dumbbell Snatches 50 / 35 lb
8 Toes to Bar/ knee raises
250 Meter Row
modifications
DUMBBELL SNATCHES
- Reduce Reps
- Reduce Load
- Kettlebell Swings
- Light Barbell Power Snatches
TOES TO BAR
- Reduce Reps
- 12 AbMat Sit-Ups
250 METER ROW
- Reduce Distance
- 200m Ski
- 200m Run
- 150m Air Run
- 500m Bike (~1:00 effort)
- 15 Burpees
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
