warmup 3 rds
1:00 machine
5 muscle snatch
5 power snatch
5 snatch grip push press
5 oh squats
Strength
Power snatch
From knee SINGLES
3@ 60
3@60
3@ 65
2 @70
2@75
High hang snatch +hang snatch
.02 sec pause in catch “SQUATS “
3+1 60
3+1 65
2+1 65
2+1 65
2+1 70
WOD 20 min cap
3 sets
100 m run
21 toes to bar /KR
100 m run
15 ctb / assistance
100 m run
9 bmu / box / band / shoot threws
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
