Warmup
STRENGTH
Oh squats
Every 90 sec x12 min
2x5 @60
2x5@65
1x4@73
2x3@79
1x5@60
EMOM 9
Squat snatch
3x
3@67
2@70
1@75
WOD 20 min cap
HWPO
For Time:
100 Double Unders
80 Cal Row/56 ass
60 GHD. / abmat
40 Burpee
20 Dumbbell Thruster 50/35
Rest 1/2 of work time
50 double unders
40 cal row /28 ass
30 ghd / abmat
20 burpees
10 db thrusters
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
