WARMUP
STRENGTH
1 Hang Power Clean @ Max Load
*Find a 1RM, any position
In Three sets :
Find a heavy Back Rack Reverse lunge 5 /per side
heavier than the last time.
AMRAP 5 minutes:15 Wall BallS @ 20/14 lbsBike10/8 calories
--rest 2:00
AMRAP 5 minutes:18 Front-Racked Barbell lunge Row 12/10 calories
Rest 2 min
AMRAP 5 minutes:10 Jump Switch Lunges4 Shuttle Runs 10 Air Squats
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
