Warmup
Emom 9 HWPO
Wave Snatch (squat )
3 @ 67
2@70
1@ 74
Snatch pulls
Every 90sec
3x5 @ 93
Gymnastics
Emom 4
1-3 ring muscle ups
Emom 4
5-10 strict HSPU
Wod HWPO
3 Rounds for Time: 20 min
Row 60/40 Cals
100' Front Rack Dumbbell Lunge 50/35'S
50' Handstand Walk Or 30 Shoulder Taps
Rest 1:30 Between R
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
