STRENGTH
1 SPLIT JERK
EMOM 8
65-75%
Max Speed focus
5 HANG POWER CLEAN
EMOM x 8
45-60%
AFAP
GRIP WORK
4 sets:
8 TTB
100ft 2-DB farmer's carry @ 50/35# ea
8 TTB
-rest 60-90 sec btw sets-
*cap of 90 sec each set
ROWING CONDITIONING
3 sets of:
Row 600/500m @ 3-5 seconds per 500m slower than 2k sustainable test
rest 30 seconds
REST4 MIN x2SETS
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
