CORE -
tabata
single arm kb farmer carry 70/53
kb glute bridges 70/53
STRENGTH
CLEAN & JERK
Work up to 85%
then ..
4 sets of 2 Cleans + 1 Split jerk@85-88%
drop after 1st clean.
WOD
x3 rds
10 wallballs 10ft everyone if you can, guys & gals (20/14)
30 sec rest
10 hang cleans 95/65
30 sec rest
10 boxjump over24/20
30 sec rest
10 oh squats 95/65
1:00 min break
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
