BACK SQUAT 10 min
Find a 3RM
10 min CAP
30 squat snatch@85%
WOD
6 min AMRAP:
2 DB Power snatch @ 50/35lbs
8 DB Box Step Ups @50/35lbs
4 DB CJ @ 50/35# ea
16 Wall Ball Shots @ 20/14lbs
-rest 6 min-
x 2
1 Round = 30 reps. List total reps completed as final score when logging.
*Push 1st AMRAP - try to get as close to the first score as you can on 2nd
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
